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Split Jerk & Conditioning

By 07/14/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength and Skill Work

One Split Jerk every minute for 10 minutes
135 Men / 95 Women

Conditioning Work
4 Rounds for time of:
50 Meter Walking Lunge
50 Sit Ups


Warm up will begin at the top of the hour and last for 10 minutes.  At 15 after the hour you have 10 minutes to do Split & Jerks, attempt to do 1 Split and Jerk per minute.  Rx weight is 135Men/95Women.  If your form and technique are perfection you can move the weight higher.  At 30 past the hour the Conditioning Workout will begin.

Coach Burgener’s intro to the Split Jerk

click on the above link to review the proper form on the Split Jerk

The proof is in the Assessment.  As you can see in the above photo Al is a proud Dad who brought his son A J in less than 1 month ago to prepare him for his Football Season coming up in Kansas City, MO.  A J is going back home so he wished to do his second Assessment to see his results.  As you can see the results are incredible.  Good luck A J and as I always say “Athletic Position – Chest up”.

If anyone else wishes to do a second Assessment to compare your times let me know and we can set it up on a Saturday.