Fox's ABC Jerk Therapy

Need to bring up my comp KB jerk but unwilling to give up my happy shoulders and back that I've developed over the last 6 months with the CBs.

So ABC side swipe and Hammer will be done to release the "straight up and downess" of the jerks. The ABC swipes should be great for realeasing the back and the hammer for the shoulders and core stabilazation. Other ABC per mood.

Will be doing lots of jerks, obviously, KB passes around the body, Some pullups - 4-5 real slow at the end for stretch, grip and back for the rack position, and some KB pressing . 2 pood snatches will make up most of the snatch work.

No end date


Today

16kg KB passes around the body 40/40
32 kg KB passes around the body 10/10

16kg presses 3x5/5

ABC side swipe - 5x25 RPE=8 RT=9 25lb CB

ABC hammer - 4x20 RPE=6 RT=9

pullup - 5 reps @ 10 secs each contiuous.

mostly a core and reset workout although felt the swipes. Loose and centered at the end. These workouts will be relied on to reset from the KB training and reinforce the low back and shoulders.

Bill

[Scott Sonnon]

I look forward to reading your results and discoveries, Bill.

Did

30 x 3/3 w/32kg 90 reps per arm

Actually done as 10x3/3/3/3/3/3

RPE=8
RT=9


really working on form. adopting the nuances of the comp style from the videos of the worlds. Every once in a while one feels like it weighs almost nothing.

5x1 slow pullups

Quick warrior wellness

[Scott Sonnon]

Bill, just a quirky comment stimulated by your comment of 'weightlessness' - or 'Zero Position'. It was precisely these moments in Sambo which kept me going through the grueling hours upon hours of daily competition prep... just that solitary moment of throwing an opponent effortlessly. I think that there can be a carry-over (if understood and transferred appropriately) of this proprioceptive appreciation of this force-leverage relationship to martial art... and vice versa. It's one of the major reasons that multi-planar lifting holds greater carry-over to fighting.

Absolutely - it was very much the same feeling as when your "fitting" in judo and you catch the guy falling and throw at that perfect moment. I felt like i was just putting the Bell in moton then guiding it. I hit on about a 3rd of the reps. It makes you beginto understand how an 60/60 set w/ the 32kg is possible......

[Scott Sonnon]

The Art of Fighting Iron without Fighting
8)

strictly a social workout with a friend from PKC - still beat from last night

5x5 jerks w/ 2x24kg - working on technique

3x1 jerks w/ 2x32kg - just to do it

10 second hang chins

5x20 hammers - both grips

tommorrow off then big thursday technique session and friday ABC CBs

Program was an illconcieved atempt to talk myself into likeing something I don't. I will still compete in GS, but in the spirit I set out to, as a test of my GPP with a 3 week "top of the pyramid" taper to get ready before a comp. The jerk and me don't agree.

So i will go into a heavy strength stage consisting of GTG pistols and Presses at work and ABC and lot's of 2 pood work at home and the gym. Going to South Carolina for training all next week so will post new program next weekend. I think I will have access to a computer though.

Bill