Pause Split JERK + Split JERK

The complex is for the development of drive amplitude and jerk power. At first, the athlete performs a smooth dip with a pause at the lower point and pushes out the bar from “dead point”, after this performs the jerk with anemphasis on an instant switching from dip to drive.

At a receiving of the bar in a split position, it is necessary to fix the bar above the head on 2-3 seconds. The recommended period: preparatory. Load: up to 80%, 1-2reps per exercise.