Jerk & Jerky WOD
Timing for the push jerk can be one of the more difficult aspects of completing the lift successfully. The down-up-down can throw off your momentum when you are using lighter weights (when exactly is it that I push the bar again?) when trying to work on perfecting the extension/hip drive required to get the bar off your chest. Repetition and practice are the keys to success in this lift. The more you work on the dance the easier it will be when it’s time to turn your mind off and just let your body do its thing. In the long run, I think you’ll find that the less you overthink the lift the better off you’ll be. When you start getting close to your 1 RM, try not to fight what your body naturally wants to do. Your instincts will tell you to take the path of least resistance –you’ll have all that practice and repetition in your muscle memory. Remember to not worry so much about pushing the bar overhead, rather think about getting the bar high enough so that you can land under it in a solid, locked out shoulder and arm position then just stand up. I know you have the individual skills, you just need to trust yourself and get it done.
Jerk – Find 1 RM
WOD: 12 Minute Jerk and Chest-To-Bar Pull-up Ladder.
Note: Make these pull ups strict until you can’t proceed without a kip
1 Jerk (135/95)
1 CTB Pull-up
2 CTB Pull-up
3 CTB Pull-up
*all jerks are pulled from ground for first rep
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