-  For your average individual who performs the Olympic lifts on a semi-regular basis, their LIMITING FACTOR is quite often not their ability to display strength (ability to squat, pull, and press)
-  Their LIMITING FACTOR is more often a technical flaw within the movement pattern due to its complexity or it could also be a mobility/stability issue
-  To address technical flaws as the LIMITING FACTOR I periodize Olympic Lifts by position/variation versus by percentage
-  Programming based on position also allows for a natural progression of INTENSITY because you prescribe the individual variations, they can gradually lift heavier with
 
JERK: POSITION BASED PERIODIZATION
-  When programming the Jerk, I typically start with the Power Jerk then move onto the Split Jerk because the ladder involves more coordination and cueing
-  During the process I will also add pauses to the movement, either in the dip or catch or both, to increase the individual’s awareness of the different positions and to add more steps to the development process
 
MY CURRENT JERK PROGRESSION
-  Phase 1: Power Jerk + Split Jerk (LIMITING FACTOR: Power Jerk)
-  Phase 2: Pause Split Jerk + Split Jerk (LIMITING FACTOR: Pause Split Jerk)
-  Phase 3: Split Jerk + Split Jerk
 
Workout above: JERK FOCUSED STRENGTH SESSION
A.  0-20 minutes: Build to heavy Jerk Complex (Pause Split Jerk + Split Jerk)
-  10 sets (on the 2 minute)
-  Set 1-3: Pause Split Jerk + Split Jerk x 3
-  Set 4-6: Pause Split Jerk + Split Jerk x 2
-  Set 7-10: Pause Split Jerk + Split Jerk x 1
B.  20-30 minutes: Jerk Drop Sets/Technique work
-  Every 2 Minute for 5 sets performs 2 Pause Split Jerks
-  Work between 80-90% of heavy in Part A
C.  30-40 minutes:
-  5x3 Push Press@70-80% of heavy in Part A
D.  40-50 minutes:
-  5x3 Box Jerks Dips + 5 sec isometric@100-120% Max Jerk

1. Complex Limiter: MOVEMENT within complex that LIMITS/CONTROLS training intensity 
•  EXAMPLE: Power Jerk + Split Jerk, in this complex the POWER Jerk would be the LIMITER because the majority of people can split jerk more than they can power jerk

2. Utilizing Limiter’s: to gradually increase training intensity throughout an entire cycle prescribe different limiter movements each phase
•  EXAMPLE (MY Current Jerk Cycle progression)
-  PHASE 1: Power Jerk + Split Jerk
-  PHASE 2: Slit Jerk (1 second pause in dip & catch) + Split Jerk
-  PHASE 3: Split + Split Jerk
-  As you can see above, I will be able to lift heavier each phase based on the movements prescribed, without ever having to write anything percentage based

JERK FOCUSED STRENGTH SESSION
A.  0-20 minutes: Build to heavy Jerk Complex (Power Jerk + Split Jerk)
-  10 sets (on the 2 minute)
-  Set 1-3: Power Jerk + Split Jerk x 3
-  Set 4-6: Power Jerk + Split Jerk x 2
-  Set 7-10: Power Jerk + Split Jerk x 1
B.  20-30 minutes: Jerk Drop Sets/Technique work
-  Every 2 Minute for 5 sets performs 3 Power Jerks
-  Work between 80-90% of heavy in Part A
C.  30-40 minutes:
-  4x5 Push Press@70-80% of heavy in Part A
D.  40-50 minutes:
-  4x5 Jerks Dips@90-100% Max Jerk

A.  0-20 minutes: Build to heavy Snatch Complex (AK Hang Snatch + Snatch)
-  10 sets (on the 2 minute)
-  Set 1-3: 3 sets of Snatch Complex
-  Set 4-6: 2 sets of Snatch Complex
-  Set 7-10: 1 set of Snatch Complex
B.  20-30 minutes: 3 Position Snatch (Snatch drop sets & technique work)
-  5 sets (on the 2 minute)
-  Perform 1 set @80-90% of heavy in Part A every 2 minutes
C.  30-40 minutes:
-  4x5 Snatch Pulls + 5 Snatch Grip Shrugs@80-90% max snatch
D.  40-50 minutes:
-  4x5 Snatch grip Push Press + 10 sec OH Isometric
 
EXPLANATION
-  I like structuring my Olympic Days like this because the higher volumes you perform initially is a great way to warm up and ensure your hitting all the positions you need to at low intensities, before building to heavy for the day 
-  During the drop sets I choose a variation of the lift I’m doing that day based on what I feel needs to be focused on from a technical/positional standpoint
-  Lastly part C & D just focused on building strength in positions specific to the lift 

·  Lifting off the blocks is typically done to work on a certain portion of the pull and/or to work on finishing the pull and meeting the bar as it turns over
·  Positional work on the blocks is different from the hang because you are starting from a dead stop, which forces you to accelerate the bar as fast as possible through the remainder of the pull emphasizing rate of force development
·  Olympic lifting off the blocks only consist of a concentric muscle action initially, which make them perfect fit for a peaking/competition phase
·  Another benefit is it is less taxing on the body due to removal of the eccentric portion, specifically the low back, which also makes it a great fit in a program that is emphasizing high volume pulls and squats