This program, written by coaches Jessie Stemo and Morghan King, was originally used for our Bronze and Silver level programming. Due to the success of this program, we wanted to create a version suited for you!
This 12 week jerk program will make you more familiar with the jerk movement by allocating more rep volume toward jerk technique over the course of the cycle. It focuses on each position by creating complexes to gain better body awareness and strength. Everything is provided to you, including accessory movements at the end of each training session that builds strength and focuses on the main goal of the cycle.
Frequently Asked Questions:
Who is this program for?
This program is best for beginner to intermediate weightlifters. Our Silver program is best for people who are doing primarily weightlifting and who have time in their schedule for 5 days of training per week. Our bronze program can be used as a supplementary program to other fitness programs or for those whose schedule doesn’t allow 5 days of training per week.
Does it matter what skill level I am?
All skill levels are welcome! Both of our programs are based off of percentages so that everyone is able to complete the workouts based on their current skill level.
What goals will this program accomplish?
This training cycle will have unique goals that you will be able to see outlined in the spreadsheet. Overall our goal is to help you improve your snatch and clean and jerk by using lift primers, squats, pulls, and accessory work. Our exercise selection is designed to help you make technical progress in the lifts while also developing strength and power.
What metrics are we tracking?
We are tracking your weekly volume, tonnage, and intensity. On google sheets you will be able to see both weekly goals and plans for the full training cycle.