Jay walks through a full gym session at Raw Training Australia, starting with mobility work like tabletop and skin-the-cat, then breaking down the split jerk step by step: foot placement, the dip under the bar, the lockout. He covers overhead press and weighted chin-ups at 8 by 6 reps.
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Empty gym. Training at Raw Training Australia today with my mate Jay. I know where he is, but we'll see what he's got in store for me. What are we training today, brother? What are we training? I'm keen.
Bit of push-pull, some jerk action, some weighted chins.
He's going to teach me some things. I'm terrible with these type of exercises. Exercises, but I'm keen to learn.
We're gonna get you good.
It's not too hard, is it? No, I'm kidding. What do we got here? Let's start off with some mobility. Tabletop, band lat stretch, band tri stretch, some circulation and movement. Skip 5 minutes.
Oh, I don't know if I can skip for 5 minutes.
No, I can, I can, I'll give it a go, I'll give it a go. Yeah, um, skin the cat, back to bridge, 5 strength Split jerk. Oh, I'm keen. Overhead press, weighted chins, and then handstand work, 5 minutes. I'm keen, brother. I'm keen. Check out what my boy just gave me. I'm part of the crew now. Raw Training Australia.
That's it. If you're in Brizzy, come check this shit out.
Heaven save an angel. Every night, every day, I put my hands together and pray that it won't be long till you come along. I've been waiting, waiting, never give up hope.
The more you have to think about skipping, the harder it is. Just don't think when you're doing it. 1, 2.
1, 2, baby. 1, 2.
See, I thought about it and then I failed. Anyone who disses skipping, diss them. Skipping's fun. And good for you. What's this karate move you got here?
This is a, uh, move stolen from some Animal Flow workout. Yeah, I find I use it to open up my thoracic. So you're popping yourself up, dropping the hand over, twisting, and then putting all the pressure and weight onto the arm that's positioned into the ground. You feel it really opens up that thoracic. Pop back down.
What is your thoracic?
So they're all the muscles and your spinal cord, I guess, from the below your shoulder blades up to the bottom of your neck.
Shoulder blade to the bottom of your neck.
Yeah, so a lot of the time they'll get quite tight because of the work that we do on the computers, driving our cars, hunched over, the lack of mobility and moving that we do. It looks good, eh? That's it, yeah, and twist it right over. Oh, and you feel how you can lock that shoulder in and then stretch out that lower back.
Just seized up.
Sciatics. Woo!
Don't do what I did.
You want to have your toes high. I prefer to have my toes pointed out, you know, maybe 10 o'clock to 2 o'clock. What you're going to do is you're going to pretend you're dipping your balls in honey. Okay, so you're going to— if you're looking side on, you're pushing your bum back, pushing your knees out, dropping down a very small amount. We're going to launch up to our toes, jumping, pushing the weight up. The goal is to then land in a lunge position with your hand overhead. The idea is you want to get under the bar as quick as you can. Okay, so it's not necessarily about throwing the weight and being like, yeah, fucking check it out, I did that all the way from here. Yeah, that being fast and getting under the bar as quick as possible. So from here, a little pop. See how I actually— I didn't go up, I launched, I went underneath the bar. Yeah, so you're hopping underneath the weight. So wait, it starts here. So yeah, front rack Bum back, dipping the balls of the money. Yep. You're gonna jump up just before you land down. So you go from here, up.
Ah, okay.
Yep, that's it. So there's not even a great deal of pushing the weight up, but necessarily popping underneath the weight.
How do you come back?
Drop it. Good. So see how you fell forward onto the front of your toes a very small amount then? Yeah. You want to make sure all the weight's in the heel so that you use those hamstrings. It all comes from your glutes. A little more jump. Well, let's go to— let's go to a bar now. You got the idea? Like, that's out.
So yeah, this is good. What is this called?
Split jerk.
Split jerk. It's fun being bad at something. I've never done this before, so you tell me. You got the master here, so So I'm getting a class.
Master.
I started on the dowel, just a wooden bar, aka the broomstick. Best piece of mobility equipment you can buy in my opinion.
I'll agree, I'll agree.
We're moving to the bar now.
Yep, so let's chuck you over here under the bar. So step underneath, step forward and— yeah. So pushing the hips back, that's it. So see how your knee's bent first? Yeah. The first initial part we want to do, pushing your bum back. Hips first.
Getting those hamstrings engaged.
Out, preparing the booty for action. Good. So the other key thing when you're launching forward, because all the power comes from the bum and your hamstrings, we've gone like this. Yeah, you have to reach extension before you jump underneath. So this is the reason you push first, clean, it comes off the hips and the thigh. So when you're doing the jerk, you want to drop down, hip extension, and you've got to be able to stand up straight as you're launching the weight up. Okay, better. It's gonna winch that front foot further forward. There you go. See how nice and solid it felt? Yeah.
So because I'm a complete noob at this, I'm going to stay on the 20-kilo bar and just get the technique down pat. This is the first time If you're starting out with a new exercise, you don't have to throw heaps of weight on the bar. I could probably overhead press 60+ kilos, but with this exercise, I've never done it before, so I'm going to do at least 3 to 4 sets of just using the bar, and then maybe I'll add some weight later. So we got exercise 2 and 3. We got overhead press, 8 sets of 6 reps, superseded with weighted chin-ups, 8 sets of 6 reps.
