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​UTILIZING LIMITERS: Programming the Olympic Lifts

1/20/2022

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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
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    Regan Quaal

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  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
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  • FREE CONSULTATION SIGN UP
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