Strength: Push Jerks (3-3-3-3-3)

The push jerk is the most efficient of the shoulder-to-overhead movements for barbell cycling in a WOD for most of us. It is the best movement to optimize the weight you can put overhead with the fastest turnover. Things to consider while doing a push jerk 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. Let’s work triples day, starting at a moderate weight and building up to a heavy, but doable, triple.

 

WOD: For Time

15*12*9*

Push Jerks (155/105)

*300 M Run

-immediately into-

9*12*15*

Push Jerks (155/105)

*300 M Run