We end the week in a similar way as we started… with an overhead barbell lift. The relative simplicity of Monday’s shoulder presses contrasts to the technical difficulty of today’s push jerks. And that is why we are practicing them! If fact, with just a bit of daily practice- your push jerk can improve quite a bit.
With the strict presses we spent the better part of the hour working up in weight. Today we spend much of the barbell time working on technique, timing and practice. Yes there is time (15 minutes to be precise) to gradually add some heavier weight- but the quality of the movement will dictate just how much to add. Smooth and fast equals more weight. Clunky and limited by shoulder mobility- no too much on the barbell there! And don’t worry too much if the jerks are VERY technique intensive for you today- they will get better with practice AND you have a 4 movement chipper to direct your attention to as soon as your jerks are over.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Push jerk, 1 rep
Spend 15 minutes working up to a heavy single rep-quality movement will dictate increase in load
Post 1RM load to chalkboard/journals/whiteboard.
For time, in any order complete this chipper:
Bike 0.6 mile
Double unders 200 reps
Post time and modification to chalkboard/journals