Here is something to get you going on this Sunday morning.
Dmitry Klokov with a barbell complex @ 205kg (also available as gif)
- Clean Pull to mid thigh
- Clean
- Paused Front Squat
- Push Press
- Paused Jerk
Update: Regarding the paused Jerk I found this explanation here. It is an exercise the Bulgarian’s already did during their 1980 Olympics preparation to strengthen their muscles isometrically for this decisive moment of the lift.
And a huge 245kg Jerk from the rack.
Update 07.08.2014: Ilya also got a 245kg Rack Jerk.
And 195kg snatch double from elevated board
Slow Motion of the Jerk from the complex above
Update 03.02.2015: Dmitry does another 245kg Rack Jerk
Oh lord, watching that pause jerk made my quads burn.
I read the article a long time ago. From what I remember, apparently, the way Akkaev dips and drive in the jerk generates more power than a slower dip and drive. If I also remember, pausing during the jerk (the brake phase), is not “good” in the generation of power. If I am wrong, hopefully someone can correct me.
That is correct. However, doing the paused jerk is similar to a paused squat. You train a specific part, since you have to develop power from a dead start. This doesn’t mean, of course, that you will make a dead start during all squats (or all jerks) nor does it mean to do that during the clean.