WODs
 | Wed, Jan 11 2017 |  |
| 20170111 MetCon | Tall Jerks 5x5 | Jerk Drives 5x5 |
20170111 MetCon
(Time)
15-12-9
Thrusters (115/80)
Pullups
12-9-6
Squat Clean (135/95)
C2B
9-6-3
Power Clean (155/115)
Bar MuscleUps
Rx+: (135/95)
Rx2: (95/65)
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Tall Jerks 5x5
(Weight)
Perform 5 sets of 5 reps
Half-press variation Tall Jerk:
1. Keep the weight balanced on the heels while maintaining full foot contact with the floor.
2. Press the empty bar about halfway up (approximately to the top front of the forehead) and hold—this is the starting position for the lift.
3. Lift the feet and move into the split position as you punch under as described above.
Only add weight past the bar as advised by the trainer.
***The purpose of this movement is to improve aggressiveness, timing and accuracy in the jerk.
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Jerk Drives 5x5
(Weight)
Perform 5 sets of 5 reps @ 60%+
The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.
Place the bar in the front rack position with your feet in the same stance you use to jerk. Dip and drive just as you do for the jerk, and push the bar up off the shoulders with the arms as high as you can after completing the leg drive (this will only be a few inches at most with heavy weights). Be sure to pull your head back out of the way just as you would in the jerk to ensure the bar moves up rather than forward. Absorb the weight back onto the shoulders with the legs, and reset in the standing position for the next rep.
The jerk drive strengthens the dip position and trains the explosiveness of the transition and upward drive with heavier weights than can be handled for the same number of reps or with the same frequency as the jerk itself. If done correctly, it can also train and reinforce the proper balance and dip position for the jerk and strengthen the posture.
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