Atlas Jerked

Formats: Web, Text, Excel, App | $49

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? No

Focus: All aspects of the jerk from strength to technique

This 8-week cycle focuses on improving your jerk from all angles: specific and general strength, technique and confidence.

You will still train the snatch and clean/clean & jerk like a normal cycle; the jerk is just the primary focus.

Hold all jerks in split 2-3 seconds to maximize benefit.

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Sample Week

Week 1 Day 1 Monday
Comments (2) | Help | Programs | Exercises

Snatch - 70% x 2 x 5
Snatch Pull - 90% x 3 x 3
Drop to split - 35% x 5 x 3
Back Squat (last set max reps 8RPE) - 70% x 5 x 3

2-3 sets:
A1: DB Lunge x 10-12/leg
A2: Jack Knife Complex x 2/2/2 x max

Atlas Jerked - Week 1 of 8

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (3) | Help | Programs | Exercises

Jerk Bnk in Split - 30% x 5 x 3
Jerk Bnk + Jerk (2+1) (3 sec hold in split last rep) - 70% x 3 x 5
Push Press (3 sec hold overhead last rep/last set max reos 8 RPE) - 70% x 5 x 3
Slow Pause Jerk Dip Squag (3 sec/ 3 sec) - 90% x 3 x 3
Jerk Support - HS x 1

2-3 sets:
A1: Deadbug x max
A2: Press in Split x 10-12
A3: Pull up x max (assist as needed for 10 minimum)

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments (2) | Help | Programs | Exercises

Clean + Jerk - 70% x (2+1) x 5
Clean Pull - 90% x 3 x 3
Pause Front Squat (3 sec/max speed up) - 65% x 3 x 3
Jerk Rack Support - HS x 1

2-3 sets:
A1. Hanging Leg Raise x max
A2. Soft Backed staggered DB RDL x 10-12/side
A3. DB curl x 12-15

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments | Help | Programs | Exercises

Rest Day

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments | Help | Programs | Exercises

Snatch - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4
Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4
Front Squat - 75% x 6, 80% x 6 x 3
Jerk support in split (10 sec) - HS x 1

2-3 Sets:
A1. Barbell Sidebend x 12-15/side
A2. Pause Vertical Jump x 5 (from jerk dip position)
A3. Weighted Plank x 30-60 sec

Questions? Get answers here or post in comments.

Week 1 Day 6 Saturday
Comments | Help | Programs | Exercises

Push Jerk Bnk in Split - 35% x 5 x 5
Jerk Balance - 25% x 5 x 4
Power Jerk + Jerk (3 sec hold in split last rep) - 60% x 3 x 5
Snatc Push Press (% of Snatch) - 70% x 5 x 3

2-3 sets:
A1. Russian Twist x 12-15/side
A2. Bent row x 12-15
A3. Sidelying DB Tricep Extension x 12-15

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest Day

Questions? Get answers here or post in comments.

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