STRENGTH: PUSH JERK

Similar to last week, we are going to keep working up the totem pole of shoulder-to-overhead. Today, take some time to work doubles. Base the weight you move off of the points of performance that we talk about before we start!  When completing a push jerk the points of performance are:

  1. Vertical Dip, with knees out over your toes.
  2. Use the drive to give you the necessary momentum, keeping the weight in your heels.
  3. Arms drive the bar up, you ‘catch’ under the bar.
  4. Completed with full extension over your midline.

We will also talk a bit about good body positioning (avoiding over-extension) and a great front rack to help with the efficiency and cycle time, as well.

 

WOD: 5 RFT

10 Ring Rows

15 Push-Ups

20 AbMats

25 Air Squats