Miko’s training initial training focus has been on addressing some underlying structural issues that led to a minor back injury earlier in the year. As these continue to improve we’re starting to incorporate more barbell work and technique focus into his training.
Here he is hitting a heavy single jerk at his previous 1RM [150kg/330lb] after spending some time on banded split stance pallof press to overhead, having already progressed from perform these in a supine, tall kneeling and half kneeling position over previous weeks.
I’ve found that this kind of anti-rotation/anti-extension work used as a primer for split jerks serves to assist in re-enforcing correct bracing both in the dip/drive phase and the receive position.
Miko is coached by OPEX HQ Head Coach Matt Connolly.
A) Split Stance Pallof Press: @2222; 4-6×3; rest 60s
Notes: – perform in the split use for your jerk. Use a band tension that is hard to maintain- should be challenging
Done. More challenging than I thought.
B) Split Jerk: Every 90s for 8 sets- 1 Rep
Notes: -start around 65% and aim to add weight every other set- no misses. – video final 2 reps from side.
