Archive for the ‘jerk’ Category
Tuesday, March 16th, 2010
Hope you’ve been practicing with the bilateral jerk…
For the initiated (gs style athletes) out there, do the following without resting the bells on the ground.
For the uninitiated (everybody else), you may put the bells down and pick them up as needed.
5 minutes max reps bilateral jerk
rest 1 minute
4 minutes max reps bilateral jerk
rest 1 minute
3 minutes max reps bilateral jerk
rest 1 minute
2 minutes max reps bilateral jerk
rest 1 minute
1 minute max reps bilateral jerk
record your loads and reps.
Posted in girevoy sport, jerk, jt netterville, kettlebell, kettlebells, new york, personal trainer, upper west side | No Comments »
Tuesday, March 2nd, 2010
The handstand pushups listed below should be done at the most difficult hspu progression possible. Watch the video for a refresher course. The db clean & Jerk….well….sometimes there just isn’t a substitute.
10 DB C&J
1 HSPU
9 BD C&J
2 HSPU
8 DB C&J
3 HSPU
7 DB C&J
4 HSPU
6 DB C&J
5 HSPU
5 DB C&J
6 HSPU
4 DB C&J
7 HSPU
3 DB C& J
8 HSPU
2 DB C&J
9 HSPU
1 DB C&J
10 HSPU
Record your time and loads.
Posted in clean, dumbbell, functional training, handstand pushups, jerk, jt, netterville, new york, personal training, upper west side, videos, workout of the week | No Comments »
Saturday, February 27th, 2010
Pay attention to the way you move through your day today. Much of the time, if we’re moving something, we’re moving it pretty fast. When you pick up your bag off the ground, you’re not spending as much time lifting it as slowly as possible are you? Forget it. You want to grab it and go.
The moral of the story, we use power all day every day. So let’s train it.
Now MOVE!
Posted in clean, demo, dumbbell, functional training, jerk, jt, jt netterville, new york, personal training, snatch, strength, training, upper west side, video | No Comments »
Monday, December 21st, 2009
Rep counts are total for the sets, so for unilateral movements, it’s a total of both arms together, not a total for each side.
5 sets
10reps, 20reps, 30reps, 40reps, 50reps
Sot press
Kettlebell Snatch
Kettlebell Jerk
BB Hang Squat
This is a tough one. Choose your loads carefully. All videos are referenced here.
Posted in hang, jerk, jt netterville, kettlebell, new york, snatch, sot press, squat, upper west side, workout of the week | No Comments »
Saturday, October 3rd, 2009
Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you’re waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.
Remember, the strange looks you get from all the people sitting on those lay-z boy machines that take up so much space in your gym is half the fun.
Now MOVE!
Posted in bear, crawl, fitness, jerk, jt, netterville, strength, technique, training, video | No Comments »
Tuesday, September 1st, 2009
Warned you about this. Here it comes. If yo missed the late video posting on Sunday, go back and take a look.
For intermediate fitness folks, I’m suggesting the following loads. Adjust based on your own ability. Men: 30# to 40# Women: 20#
Start with your non-dominant side.
Press to failure. Do not put the load down.
Immediately push press to failure. Do not put the load down.
Immediately jerk to failure.
Switch hands without resting the load on the ground.
Repeat on the dominant side.
Rest 2 minutes.
Repeat cycle two more times. Record load and reps for each set.
Posted in complex, demo, fitness, jerk, jt, kettlebell, netterville, pushpress, strength, technique, training, week, workout | No Comments »
Sunday, August 30th, 2009
Well, I finally won that fight with YouTube.
So here you go. Kettlebell press, push press and jerk. Watch closely. Something tells me this might just show up on Tuesday.
The point of the progression is that with each step, we’re transferring more of the load motivation to the lower body, thus allowing you to work with greater loads than would be otherwise possible. The body is one system. The more you train it as such, the more efficient you become and the more you can accomplish.
Posted in complex, demo, fitness, jerk, jt, kettlebell, netterville, pushpress, strength, technique, training, video | No Comments »
Tuesday, July 21st, 2009
I know you’re looking forward to this one…
For those of you that didn’t catch the Cirbie, refer to last Saturday’s video post and practice before attempting this workout.
2 Pullups
40 Cirbies
4 Pullups
30 Cirbies
6 Pullups
20 Cirbies
8 Pullups
10 Cirbies
10 Pullups
If you can’t do pullups, substitute in Gravitron pullups or lat pulldown. The bottom line is to challenge yourself, but to be safe. Same goes for the load on the barbell you’re using for the Cirbies. Train hard, but train safe.
Now MOVE!
Posted in athletic performance, barbell, burpee, Cirbies, exercise, fitness, functional training, high intensity, jerk, jt, netterville, new york, personal training, strength, technique, training, workout | No Comments »
Saturday, July 18th, 2009
Ok, last one. The dreaded Cirbie. The video is pretty self explanatory. Keys to success here, you’re no pushing this weight up with your arms. I’ll say it again. This is not an overhead press. You are throwing the weight ballistically with your hips. As the weight is ascending, allow your body to sink under the bar. This allows you to achieve lockout in your arms and keep the majority of the lifting shifted into the huge muscle groups in your legs. Bigger muscle groups = ability to lift heaver loads.
Have fun and train safe!
Now MOVE!
Posted in burpee, complex, demo, fitness, high pull, jerk, jt, netterville, snatch, strength, technique, training, video | No Comments »
Saturday, July 11th, 2009
Next in our little burpee series, Burpee C&J. This is a logical progression from last week. We’re simply adding in the jerk at the end of the sequence. So, follow the pattern from last time, barbell burpee into the clean. We’re looking at a push jerk here as opposed to a split jerk. So, the feet don’t move sagitally (front and back). After the catch there is a very slight and very fast flexion and extension at both the hip and knee. Shoot the weight up over your head and dip down slightly underneath it as it continues to rise. Stand up to full lock out, bring the bar down, rinse and repeat.
Remember that warning about taking it a step at a time, using only loads you know will be safe for you at first? Yeah that one. Watch it. Take your time. Be honest with yourself and have a blast!
Now MOVE!
Posted in burpee, clean, complex, demo, fitness, high pull, jerk, jt, netterville, strength, technique, training, video | No Comments »
