Jerks

Lucy, Nate and Ken go all out on yesterdays WOD. Notice the new pull-up rig. It is solid steel from wall to wall.

In my opinion the Push Jerk is arguably the most difficult 3 or 5 rep max Olympic lift. Some would differ but I know first hand how much core strength is needed to perform such an exercise at multi repetitions. Unlike the Clean or snatch, multi rep jerks allow no tension free moment off the bar. As soon as you step away from the rack your body is in a survival mode. Large muscle groups begin to support the load as it rest on your shoulders. Then, as soon as the movement begins the dip forces the bar to flex as your body absorbs the weight, you drive as powerfully as possible in attempt to get the weight off the shoulders before launching back under the bar. Now that the weight is locked out overhead all your stabilizer muscles are on over drive as you maintain balance and stand tall for only 1 rep. Ready for 5?

Remember: Keep your entire midline solid. Jerks can be harmful to the body if you half ass the movement. Stay tight, especially as you absorb the weight between repetitions.

* Coaches note- weight does not increase unless jerk is proficient.
* Do not allow a push press, if needed just practice jerks.


WOD

Skill- Jerk

Push Jerk
5-5-5-5-5

Topic of the day- Which Oly Lift do you find the most difficult? The Clean, Snatch or Jerk...and why?

The November Onramp crew.
Left to right
Top- Robert, Pat, Brian, George, Matt, Brett
Bottom, Oscar, Paloma, George, Tassos, Erica


Summer, where are you?