Hello everyone! My name is Oleksiy Torokhtiy.
Today you will see the first part of my training named
The first exercise is rowing.
One can choose running, for example.
The main target here is to warm up very well.
After that, we will do the exercises
that will help to prepare those muscle groups
that will be used in today's training.
As for me, I will do rowing and gakk squats.
Now I will start with good mornings and squats.
I will show you this exercise that is not difficult.
It is a combination of two exercises in one
which trains the lower back, glutes and back of the thigh very well.
I do it in general, but, first of all, for core strengthening.
It is important to me as I am going to jerk as much as possible.
In order to do this, while I am holding the barbell,
my core was very strong and steady.
Good morning + Squat
Barbell weight is from 20 to 40 kg.
My max weight is 40 kg, and I do not take more.
If I take more, I start to hump my lower back.
Starting position is like in squats.
Do good morning.
When your back is parallel to the ground,
lower the glutes toward the floor.
Then the glutes are up,
and straighten out.
For this exercise one can also use the PVC,
instead of a 20 kg barbell.
At first, try to do this exercise with the PVC
to imitate the movement.
After that take your working weight (20, 30, 40 kg) and
do 3 sets, 6 reps each.
This will be enough to feel the muscle tone
and warm up before next exercises.
Before I will jerk, I will show you one more additional exercise.
One needs to take the band.
Put the elbow on the bar holding the band with your hand.
Set your leg against the other end of band.
With created tension, one stretches the elbow and triceps.
When we start to work with a jerk,
we must feel comfortable with the barbell on the chest, and we must be ready for it.
2 sets for each hand. 20-30 seconds will be enough.
Now I will show you how to prepare the plates.
Put the band through the hole in the plate
and hang it on the barbell.
I advise using two collars in order to fix the band between them.
During the jerk, the plate will create an imbalance,
the band will jump.
I had a situation when the band left the barbell.
The weight changes because of this.
So, it is very easy to lose the bar.
Start with 2 sets of press.
Let your elbows, muscles get used to it.
During the warm-up, at once I take the position of a half-squat.
I mean catch position when I receive the barbell.
When the barbell is over my head,
I also warm up my shoulders.
To sit and take catch position,
one needs to lift the barbell higher.
That`s why I say these muscles should already be stretched.
When I add some dynamics, there will be no time for this.
Perhaps you can ask why to do all these exercises.
Well, I realized the importance of warm-up not at once.
My first hint was when I tried to jerk 250 kg.
I found out that the problem is not during dip and drive,
but how to hold it over the head,
because it shakes badly.
There is one more important moment.
I would not advise this exercise for beginners.
If you have not strong enough ligaments and muscles,
it is very easy to injure or stretch them.
So, it is not advisable.
My next step is 70 kg.
60 kg with plates and 5 kg each band.
The task is not just to jerk,
but to hold the barbell over the head 3-4 seconds.
When it shakes, jumps, you have to be strong.
Let's add more kilos.
I add 10 kg, to 60%.
It is approximately 8-10%.
Exactly 20 kg will let you warm-up gradually,
feel the barbell right on each weight
and work with it properly.
It is necessary to work out the usual catch position
with the heavy barbell on your chest
that you have to jerk.
Just chest, not shoulders.
Therefore I do not make a big percent in front squats.
I do till 70% in a warm-up,
duplicate the sets,
do 2 sets and 4-5 reps.
Closer to 70/80/90% I do one or two sets.
It is just for refreshment.
Let's do squats!
I advise you to follow one important moment.
It is a speed in squats.
Try to sit down slowly and stand up fast.
Do not flop down.
Control the weight and speed during the squat.
Sit down slowly and from the lower point burst out and stand up.
When we lift, I mean, literally, the burst from the platform.
One more set
on 180 kg
one rep, perhaps.
After that, the jerk support is 3-4 seconds.
It's enough with squats for today.
During practice jerk support after squats I will tell you some peculiarities.
Put the barbell on the chest level.
From this position, we stand up
and hold 3-4 seconds.
The first time I practiced this, I tried to hold my breath.
After return the barbell on the racks,
I felt a small explosion in my head.
So, I started to practice breathing.
While taking the bar from the racks, try to breathe.
In this case, there are less pressure and better feelings in the head.
The program has done for today.
10-15 minutes for stretching.
Guys, recently I have read one interesting formula.
It says one PR in clean&jerk
is equal to 85-92% from our best front squats.
I wonder how it is in your practice,
whether it works for you or not.
Please, write it in comments under the video.
How many % does clean&jerk take from best front squats?
Thank you for watching and Likes! See you in the next video! Bye!