Varied Not Random - Jerk 1RM
Varied Not Random - Jerk 1RM
Product Description
The “Varied Not Random” Jerk 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes increase their overall jerk proficiency. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Clean 1RM program to level up your full Clean & Jerk. As a prerequisite, the user should have experience with the various overhead lifts (Push Press, Push Jerk, Split Jerk).
The Jerk 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of push press work, dip drive practice, front rack holds, various barbell overhead complexes, and the use of both power and split forms. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Jerk 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete the Jerk with proper form. Experience and familiarity with the movement are highly recommended. These prerequisites are critical to your safety and success in the program.
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BTWB Jerk 1RM Program - Varied Not Random Programs
The “Varied Not Random” Jerk 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes increase their overall jerk proficiency. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Clean 1RM program to level up your full Clean & Jerk. As a prerequisite, the user should have experience with the various overhead lifts (Push Press, Push Jerk, Split Jerk).
The Jerk 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of push press work, dip drive practice, front rack holds, various barbell overhead complexes, and the use of both power and split forms. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Jerk 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
Am I Ready?
Before starting this program, BTWB recommends that you’re already able to complete the Jerk with proper form. Experience and familiarity with the movement are highly recommended. These prerequisites are critical to your safety and success in the program.
FAQ
Sample Session
Warm-up
2 rounds of:
Bike, 2 mins
100 Jump Ropes
20 Wall Facing Handstand Shoulder Taps- reach head to wall on last rep and hold 10 secs
10 Bar Strict Press- hold last rep 10 secs
20 Air Squats
Workout
Part 1:
Push Press + Power Jerk + Split Jerk 1-1-1-1
Extra Instructions
This is 4x(1+1+1)
Use 50-60% 1RM Split Jerk
Today's complex should feel progressively easier (i.e. the push press should feel the heaviest and the split jerk the lightest). Use the push press rep to get in the habit of aggressively exploding upward from the initial dip. Feel free to use jerk blocks if you have them, but keep rest between reps to a minimum.
Part 2:
Split Jerk 5x3 at 60% 1RM
Extra Instructions
Focus on your footwork here. You have 3 reps each set to create good habits. Each landing should feel exactly the same. If you are having trouble balancing in your receiving position you can 1) go a bit wider (horizontal) with your feet, or 2) hold the landing for 1-2 seconds each time before standing. Get used to what the receiving position should feel like.
Part 3:
Front Rack Hold 3x 15 secs
Extra Instructions
Use 110% 1RM Split Jerk
We're going beyond your split jerk max here. If you want to be able to jerk more weight, you certainly are going to need to be able to support more weight. Make sure you have a nice solid rack position with elbows up so that the weight is supported across your shoulders. Keep your rib cage down to avoid overextending the back and practice your belly breathing.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 18 sessions / 6-9 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the Clean 1RM program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.
