​UTILIZING LIMITERS: Programming the Olympic Lifts

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