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-   -   Jerk Advice (http://www.catalystathletics.com/forum/showthread.php?t=7307)

Drew Wilson 02-19-2014 02:56 AM

Jerk Advice
Looking for advice on how to lower the Jerk or combo movements of Push Press+Jerk better? I don't have the healthiest shoulders, so lowering back to me instead of blocks puts a beating on my shoulders. I understand the eccentric portion and strength gains, but at what cost? After my workout I may have shoulder discomfort and shoulder pain for several days. Right now I do OH work 3 days a week with a day in between each. (maybe too much volume too?) Day 1 is Jerk for 6 sets of 2. Day 2 is Push Press+Jerk for 6 sets of 4 total reps (3PP+Jerk). Day 3 is ClnJrk for 6 total sets. 5 sets are increasing doubles with last set a heavy single. I welcome any and all advice. Thanks in advance.

Javier Sanjuan 02-19-2014 07:19 AM


I think you answered the question yourself: you shouldn't be doing anything at the expense of health. In regards to lowering the bar onto your shoulders, it has it's place and is very useful (for reasons you already mentioned).

In my opinion, the best way to approach this is to go by feel. If you've identified your shoulders as a weakness, then I don't think you're overtraining if you're executing the outlined plan. You're overtraining if you neglect to deload every once in a while and continue to increase the loads on a weekly basis. Some days, 70% is going to feel like 90% and 90% will feel like 70%. These are just things you have to listen to your body for in order to adjust your training in terms of load and volume, and whether you lower the bar onto your shoulders or blocks.

Hope this helps,

Blake Barnes 02-19-2014 05:18 PM

Maybe you're not lowering the bar correctly? You don't have to lower the bar all the way down while standing completely erect. You can resist to a certain point then let it kind of fall but absorb the weight with your legs. It's hard to explain but this video should help: http://www.catalystathletics.com/med...hp?videoID=357

If your shoulders are extra sore or you're in pain try to use jerk blocks if you have access to them.

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