141216 Tuesday 0900 & 1800 & 1915

Athletes,

Please review the video below on the push jerk. Major faults on the push jerk is a leaning torso in the first dip. Elbows not positioned in a way to allow for upward movement; too far back, too far forward. Not redipping under the weight. Finally, a major one is not catching the weight with locked arms. This is probably the most important one. When you stack bone on bone you will create a very strong structure to stand that weight up!

Jared – FTCF

A. Progressive Model Squat Therapy

B. SWOD
In 20 minutes work to a 1RM Push Jerk
Beginners will press/push press 5RM

C. WOD
With a running clock going to 20 Minutes change after 4:00 minutes
12-8-4 (4:00)
Push Jerk 65/35
Burpee over the bar
12-8-4 (4:00-8:00)
Push Jerk 95/65
Burpee over the bar
12-8-4 (8:00-12:00)
Push Jerk 115/85
Burpee over the bar
12-8-4 (12:00-16:00)
Push Jerk 135/105
Burpee over the bar
12-8-4 16:00-20:00
Push Jerk 155/125
Burpee over the bar

***Beginners that don’t have the movement of the jerk down will stay at 95/65 or lower weight. Work form as you go through this WOD.

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