Jerks
Jerks are definitely up there on the list of highly technical movements. To help set the stage for our attempts today, I refer you to the video below of highly trained and skilled olympic weightlifter, Chad Vaughn:
I apologize ahead of time – if you geek out on weightlifting and haven’t seen this video before, you might not get too much done the rest of the day (I’m sure Ben won’t even having seen it hundreds of times – sorry big guy). Take note, we’re not doing the clean today, only the jerk. Watch a near perfect execution of this lift in the first video and then check out Chad’s critique of his own lift in the second.
As we think about our shoulders, make sure they are actively pushing up into the bar through the dip and drive. Push yourself under the bar fast and catch it with active locked out arms. Simple, right?
STR:
Split Jerk
Find a max single
WOD:
5 rounds
10 front racked lunge steps (in place)
8 push ups or 4 HSPU or 2 bar muscle ups
20 double unders (again?!? yes.)
Damn you, Nick. You had to post that video. Now I won’t be able to sleep tonight.
I did the same thing when he posted Kelly Starlet London Real, and that shit was like an hour long. 🙁
SJ: 120#
WOD: 8:55 (55#, pushups, single)
Meh. Had no energy today. Work on getting under bah quicker and more front squat vol to feel comfortable with heavier weight
Nice rise and grind 630.
SJ: 195# PR
WOD: 10:58 Rx I’m really liking all the double unders we’re doing, they’re coming back to me!
And here’s video of my split jerk.
http://www.ubersense.com/video/view/Qa5K6BOz
If you don’t know about the awesome app called Ubersense which lets you record and analyze your technique using video, just ask me or one of your friendly coaches (it’s installed on the iPad in the box)!
iOS only?
Rich it is iOS only, but the app is on the iPad in the box and you can email your videos to yourself and watch online.
OR you can just use the app to record your dog’s agility like Bentley 🙂
http://www.ubersense.com/video/view/FQNzEA1O
I need to check my twitter more often for these little nuggets 😉
Rich, yes sadly only on iOS because I’d be recording more if there was an Android one!
SJ: 95#, PR \o/ (now I want that 100 pounds overhead so bad I can Taste it)
WOD: 10:47 with SU and switching to 45# front squats when the lunges felt like re-injury. Also 20″ box pushups (thanks, Tricia!). I accidentally did 10 pushups for the first 3-4 rounds, too, so at least I was pushing on some parts.
Great effort from the mix-and-match 7:30 crew, newbie and old hands alike!
SJ: 225# Not a PR I think eh need to work on fine toning my SJ
WOD: 9:35 @ 135 with PU’s
SJ: 235# PR
Finally!! I was way overdue for a split jerk PR. This is the most weight that I’ve ever held overhead. It felt so good that I held the weight for several seconds just to relish the moment.
WOD: 9:30 @ 135# with DUs, and strict HSPUs on one abmat
I’ll be feeling those lunges for days.
Also, I’m the current reigning rowling (rowing + bowling) champ if any wants to challenge me. Rematch, Jesse? 😉
Hahaha I’m coming after you!
that was a solid lift, dude. congrats on the PR!
Split Jerk: 150#, and then ran out of time. Probably should have slapped on ten more lbs and gone for a PR anyhow though, because the 150 felt easier than I remembered it…
WOD: 9:20rx with 3 muscle ups, and then kipping HSPUs using the gymnastic mat (regionals standard-style). I would have liked to have kept going with the muscle ups, but they were getting pretty ugly…
Nice work today, 5:30! I was really impressed with our ability to finish the wod within 10 seconds of each other. That was pretty cool…
7:30 rx with muscle ups. This felt awesome. So fun to finally hit them all in a workout. I stuck around for the 6p class and well so I could watch the muscle-up madness with Brian, Damien, and Kyle. Great work everyone!
Thanks, Rich. The MUs were fun! It’s always a blast to do a movement successfully in a WOD for the first time.
Jerk: 135#, dropped back down to 75# and worked on footing.
WOD: 6:57 @135#, may have gone too heavy. Had a difficult time forcing my knees out.
Jerk #150- small PR. Tried 155 too fast and failed twice. wonk, wonk.