Elevate Your Performance with Our Free Jerk Training Program

Take your split jerk to new heights with this expertly crafted free jerk training program.

Designed to refine your jerk technique while building strength and versatility, this program balances targeted split jerk sessions with comprehensive workouts, including squats, snatches, rope climbs, and team WODs.

Whether you’re aiming for a personal record or mastering the fundamentals, this program has everything you need to succeed.

Why Focus on the Split Jerk?

The split jerk is a critical lift that combines power, speed, and precision.

This free jerk training program provides the tools you need to improve every aspect of the lift, from bar path and foot placement to lockout strength and overhead stability.

By pairing jerk-specific training with full-body strength and conditioning, you’ll see improvements not just in your jerk but across your entire fitness routine.

Program 1: Split Jerk, Front Squat, Rope climb

Find the Right Free Weightlifting Program

Unlock your full potential in weightlifting with this specialized free training program focused on improving your snatch technique, strength, and power.

Whether you're chasing a personal record or refining your form, this program is designed to help you dominate the snatch while building overall strength and fitness.

Why Choose This Program?

Jerk-Centric Progressions: Targeted sessions and structured drills to refine your split jerk technique and build confidence under the bar.

Balanced Development: Includes strength, skill, and conditioning to support your jerk and overall fitness.

Proven Structure: Week-by-week progressions ensure consistent improvement.

Completely Free: Get professional programming without the cost, designed to help you succeed.

This free training program is built around four diverse sessions each week, ensuring consistent progress while keeping your workouts varied and engaging.

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Woman who is following the free jerk training program and performing the jerk

Are you ready to perfect your lifts and unleash your power?

Program Breakdown

Our weightlifting-focused training program is designed to sharpen your technique and build explosive strength. Whether you're working on the clean, jerk, snatch, or clean & jerk, this free program will guide you every step of the way.

Session 1: Strength & Clean Technique

Front Squat: Build the foundation for a strong and stable jerk by developing leg strength and core stability.
- Week 1: Heavy sets of 5 reps.
- Week 2: Sets of 4 reps.
- Week 3: Sets of 3 reps.
- Week 4: Heavy sets of 2 reps.
Clean: Hone your clean technique to set up the perfect transition into the jerk.
WOD: A high-intensity workout to test your fitness.
Pump Work: Targeted accessory exercises to strengthen key muscle groups.

Session 2: Snatch & Rope Climb Challenge

Snatch: Develop explosive power and precision with snatch drills and progressions.
Rope Climb: Improve grip strength and upper body endurance with rope climbs.
Deadlift: Strengthen your posterior chain for better barbell control.
AMRAP Finisher: End the session with a time-capped workout to push your stamina and skill under fatigue.

Session 3: Jerk-Focused Session

This session is the heart of the program, designed specifically to refine your split jerk.

Split Jerk Progressions:
- Week 1: Complex of 2x power jerk + 2x split jerk to develop precision and confidence.
- Week 2: Complex of 1x power jerk + 1x split jerk for efficiency and strength.
- Week 3: Heavy doubles to build stability under heavy loads.
- Week 4: Test your progress with a heavy single.
Pull Accessory Work: Strengthen your upper back and shoulders for a more stable jerk.
WOD: A conditioning workout to improve your ability to perform under fatigue.

Session 4: TeamWOD

Team Workout (30-60 min): Partner up for a long, challenging workout designed to test endurance, teamwork, and mental grit. These sessions are fun, motivating, and a perfect way to round out the week.

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