TJ’s Gym Barbell Club – Workout for Wednesday 2/23 and Thursday 2/24
Cleans have been looking good lately, but we can never stop toiling on the Snatch.
The jerk behind the neck is an interesting variant on the traditional split jerk done from the front rack. The behind the neck bar grip (that is, like a back squat) allows better scapular engagement than the front rack, in which the scapulae are spread. This makes it easier to get a strong overhead lockout, allowing us to possibly lift more weight and to focus our technique on the split position rather than the arms. There is more of a tendency to fold at the hip on the dip and drive the bar forward in this style, so watch out for that!
A. Multi-Position Snatch – Max
First rep from floor, second from above knee, third from floor.
B. Jerk from Behind Neck – Max
C. Front Squat – 100% x 1
The world record in the clean and jerk is 266kg. Here is 270 put overhead from behind the neck.