Open Gym, 10/3 to 10/9

Split Jerk and Sotts Press Progressions

Following some dedicated work with the Overhead Squat position last week, and with a 1 rep max test of the Clean & Jerk coming next weekend, Open Gym is giving you two drills to work on this week to prepare for you second max effort Olympic lift!

10-12min Mobility
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression, regardless of which drill they decide to work on:

3-4min Upper Back & Thoracic Spine Rolling
– WATCH THIS VIDEO from Train Heroic on rolling out the upper back with a foam roller and lacrosse ball

3-4min Band Assisted Bully Stretch
– WATCH THIS VIDEO from KStarr/Mobility WOD on using a resistance band to help loosen up internal rotation of the shoulder (as well as neck tension)

3-4min Shoulder External Rotation in Flexion
– WATCH THIS VIDEO from from KStarr/Mobility WOD on using a resistance band to help loosen up external rotation of the shoulder (from 3:40 to 4:12)

3-4min Single Leg Flexion with External Rotation
– WATCH THIS VIDEO from KStarr/Mobility WOD on getting opening up the hip capsule by rolling the foot onto the side in the single leg flexion

DRILL 1: Jerk Balance
15-20min practice, start at Step 1, and work as far through the following steps as possible.

1. 12 Drop to Split Jerk (unweighted; alternate sides)
   • first 6 reps = start standing, with hands behind the back, press up onto the toes, and then drop into the split jerk position (be sure to alternate which leg is forward)
   • second 6 reps = start standing, with hands at the shoulders (front rack position without a bar); press up onto the toes, and then drop into the split jerk position while driving the hands overhead (be sure to alternate which leg is forward)
2. 12 Overhead Lunge w/ Light Weight (M @ 33lb bar, W @ 15lb bar)
   • secure the bar in the overhead position, and then perform 12 alternating lunges with the bar overhead
   • do not progress unless all reps can be performed with the bar in the overhead position
3. 6 Press in Split Jerk w/ Light Weight (M @ 33lb bar, W @ 15lb bar)
   • with the bar in the front rack, place your feet in a split jerk position, and then press the bar overhead
   • perform 6 reps with one foot forward, and then 6 reps with the opposite foot forward
   • do not progress to the next step until able to complete all reps without bouncing or heaving
4. 4 reps of Split Jerk + Press in Split Jerk (M @ 45lb bar, W @ 33lb bar)
   • perform a split jerk, lower the bar to the front rack position and then press the bar back overhead; stand, and reset for the next split jerk
   • perform 4 reps with one foot forward, and then 4 reps with the opposite foot forward
   • do not progress to the next step unless able to complete all reps without having to re-correct a bad landing position
5. 3 reps of Split Jerk + Jerk Balance (M @ 45lb bar, W @ 33lb bar)
   • perform a split jerk, lower the bar to the front rack position, step the front foot back to it’s starting position while leaving the back foot in place, and then perform the jerk balance, driving back into the split jerk position by moving the front foot only; stand, and reset for the next combo (be sure to watch the video linked above before attempting!)
   • perform 3 reps with one foot forward, and then 4 reps with the opposite foot forward
   • do not progress to the next step unless able to complete all reps without having to re-correct a bad landing position
6. 6 x 3 reps of Split Jerk + Jerk Balance with weight
   • add weight until you have complete 6 sets
   • perform 3 reps with one foot forward, and then 4 reps with the opposite foot forward

DRILL 2: Front Squat Press (AKA, Sotts Press)
15-20min practice, start at Step 1, and work as far through the following steps as possible.
NOTE: this is an advanced drill, so do not get discouraged. If you are limited by a lack of range of motion, spend the time working on mobility, rather than forcing your way through the progression with incomplete movements.

1. 10 Wall Facing Squats
   • place a two 2.5lb change plates against the base of the wall, no wider than shoulder width, and then perform a squat with your toes touching the outer edge of the plates and hands reaching up overhead (hands may touch the wall)
   • do not progress unless all reps are below parallel
2. 10 OHS with a 15 or 25lb plate
   • Overhead Squat while holding a 15lb or 15lb bumper plate
   • do not progress unless all reps are below parallel AND the plate remains overhead
3. 8 Narrow Grip Back Squat to BTN Press w/ Light Weight (M @ 33lb bar, W @ 15lb bar)
   • with a narrow grip on the bar, and the bar on your back, drop to the bottom of the squat position, and then press the bar overhead from the back; lower the bar, stand up, and then begin the next rep.
   • do not progress unless all reps are below parallel AND able to fully extend the arms at the bottom of the squat
4. 6 Narrow Grip Back Squat to BTN Press (M @ 45lb bar, W @ 33lb bar)
   • with a narrow grip on the bar, and the bar on your back, drop to the bottom of the squat position, and then press the bar overhead from the back; lower the bar, stand up, and then begin the next rep.
   • do not progress unless all reps are below parallel AND able to fully extend the arms at the bottom of the squat
5. 4 reps Front Squat to Sotts Press (“Press in Clean”) w/ Light Weight (M @ 33lb bar, W @ 15lb bar)
   • with the bar in the front rack position (normal front squat hand position), descend to the bottom of the squat position, and then press the bar overhead from the front rack position; lower the bar, stand up, and then begin the next rep.
   • do not progress unless all reps are below parallel AND able to fully extend the arms at the bottom of the squat
6. 3 reps Sotts Press (M @ 45lb bar, W @ 33lb bar)
   • with the bar in the front rack position (normal front squat hand position), descend to the bottom of the squat position, and then press the bar overhead from the front rack position FOR ALL 3 REPS.
   • do not progress unless all reps are below parallel AND able to fully extend the arms at the bottom of the squat.
7. 3 rep Sotts Press for max weight
   • add small increments of weight as able; do not add weight unless all reps are below parallel AND able to fully extend the arms at the bottom of the squat.