Dip Drive

Melaina Neisner | 03/05/2018 | 5

Friends! Tomorrow we have some weight lifting going on. The first part of class we’ll be lifting on the clock, practicing our push jerk followed by our split jerk. While we are lifting, we are going to put a heavy weight on the bar, around 70-80% of our 1 RM (or something that is challenging to us) and hold it across all sets.

With heavy jerks, weather it be split or push, it is incredibly important to have a strong base and a snappy dip/drive. So here is what I want y’all to focus on tomorrow, 3 things.

1. rack position – Make sure the bar is actually on, what JT refers to as ‘the meat shelf’. Also known as your shoulders! If the bar is placed there, it will be over the midline of your body and in a superb position to be propelled (by your hips) straight up over head.
2. the dip – With heavier weights it is tempting to dip a lot! I want everyone to focus on a small dip, maybe an inch down and then a big drive.
3. shoulders -The final thing I want you to focus on in the set up is keeping your shoulders back in the dip. Also with heavier weights it is tempting to want to let the bar pull us forward. Keep those shoulders glued to the imaginary wall behind us and dip DOWN not forward, this way the bar can travel straight up as opposed to out, around and then up.

And then we’ll finish off the day with a quick burner of with kettle bells, sit ups and rowing. My challenge to y’all for the wod. Don’t put the kettle bell down, hold onto it for all 15 reps for all 4 rounds. You can do it. Make me proud guys!

STR:

EMOM 10

2 push jerk

+ 1 split jerk

@70-80% of 1 RM across all sets

WOD:

4 Rounds For Time

15 sit ups

15 kettle bell swings (1.5/1)

500 m row