jerk isometric holds. Set up in squat rack where the bar is just barely below the point where you would hold a jerk that was fully locked out.
Bend your legs just enough to allow you to lock your arms, and extend your legs to push the bar up. Now hold the bar in the locked out position for as close to 10 seconds as you can.
warm up to a weight above your best jerk, then do 10ea 10 second isometric holds starting with your max jerk, and working up from there. Beat what you did last week.
jerk steps with the bar held IN THE FRONT SQUAT POSITION. Take 10 steps with each leg. Get as close to your best jerk as you can. Most people should be able to come close to their best jerk. Do 4 sets of 10 steps with each leg.
single leg good mornings 4 sets of 10 (10 with each leg is one set) try to go up 10kg from last week.
sled drags 4ea 20 yard trips OR 4 sets of 20 single arm KB swings
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.