Jerk plan - example




Need the goal for athlete

This reason we use Ranking 2011

Bodyweight 100 kg - weight class +95 kg

Rank 3 (minimum simple goal for adult) - sum 170 reps Biathlon

So we think about the goals - Jerk 100 reps and Snatch 70 reps (each hand)

Time of rest usually the same with the finish set time

Put the VIDEO for checking students technique

GAE exercises usually circle workout for train the all muscles groups

2-3 times per week aerobic workouts - in the gym or on the fresh air


Week 1

1 Mon

Jerk slow16+16kg/6reps/3min - video

Jerk slow 20kg/6+6reps/3+3min

Jerk 12+12kg/20reps/2min

Jerk 8+8kg/48reps/4min

2 Wed

Interval workout Jerk 12+12kg/12reps/1min - 10 sets rest 1-2 min 10 min rest

Jerk 8+8kg/10min - free pace - video

3 Fri

Jerk slow16+16kg/8reps/4min

Jerk slow 20kg/6+6reps/3+3min

Jerk 12+12kg/30reps/3min - video

Jerk 8+8kg/60reps/5min

Week 2

4 Mon

Jerk slow16+16kg/10reps/5min

Jerk slow 20+20kg/6reps/3min - video

Jerk 12+12kg/20reps/2min - 2 sets rest 1 min between sets 5 min rest

Jerk 8+8kg/48reps/4min

5 Wed

Interval workout Jerk 12+12kg/14reps/1min - 10 sets rest 1-2 min - video last 3 sets 10 min rest

Jerk 8+8kg/10min - free pace

6 Fri

Jerk slow16+16kg/10reps/5min

Jerk slow 20+20kg/6reps/3min

Jerk 12+12kg/25reps/2min30sec - 2 sets rest 1 min between sets - video full time jerk and rest

Jerk 8+8kg/60reps/5min 

Week 3

7 Mon

Jerk slow16+16kg/10reps/5min

Jerk slow 20+20kg/8reps/4min - video

Jerk 12+12kg/30reps/3min - 2 sets rest 1 min between sets 5-6 min rest

Jerk 8+8kg/45reps/3min

8 Wed

Interval workout Jerk 16+16kg/12reps/1min - 10 sets rest 1-2 min between sets 10 min rest

Jerk 12+12kg/7min - free pace - video

9 Fri

Jerk slow16+16kg/12reps/6min

Jerk slow 20+20kg/8reps/4min

Jerk 12+12kg/40reps/4min - 2 sets rest 1-2 min between sets - video both sets with rest time

Jerk 8+8kg/5min  free pace

Week 4

10 Mon

Jerk 12+12kg/60reps/5min - video

Jerk 16+16kg/4min - free pace

Jerk 8+8kg/5min - free pace

11 Wed

Jerk 12+12kg/48reps/4min

Jerk 16+16kg/30reps/3min

Jerk 8+8kg/3min - free pace

12 Fri

Test 

Jerk 12+12kg/100-120reps/10min - video






Comparative analysis of rankings: RGSI, RGSF, WCK, IKFF
What follows is excerpted from an upcoming book to be published in the US. Author Igor Morozov Master of Sports World Class Author of current ranking tables of Russian Girevoy Sport Federation (RSSF) and Russian Girevoy Sport In






Rank 2 List   Certificate №/ Rank Name Country Issue date Expiration date Weight category/ KBs weight/ Discipline Result Jerk/ LC reps Snatch reps Biathlon reps Volu




Footer
RECENT POSTS
EVENTS
WORKOUTS
STORE
Jerk plan - example
Training
Fitness KB video
Condition
Calendar
Ranking
Possibilities
Personal workouts
Ranks table
Kettlebells
Workouts
Seminars