Jerk drive

5 Sets of 3 Repetitions

Sets #1+2 – 75% of 1RM Split Jerk

Set #3 – 83% of 1RM

Set #4 – 90% of 1RM

Set #5 – 95% of 1RM

All taken from the rack. Rest as needed

On this movement, let’s focus on three critical points:

• Drive through the heels throughout.

• Midline on and strong – we can’t loose any power transfer through a loose core.

• Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.

Strength

3 Sets:

1 Pausing Split Jerk – Video

1 Split Jerk

Set #1 – 72%

Set #2 – 75%

Set #3 – 78%

Followed by, 5 Sets of 1 Split Jerk (no pause):

Set #1 – 82%

Set #2 – 86%

Sets #3+4+5 – 90-94%, based on feel.

On the pausing split jerk in the first part, using the video as reference, we have a 2 second pause in both the dip, and the catch position. This allows us to refine our positioning beneath the bar in both parts of the lift, which can be translated to our heavier attempts without the pause that follow.

WOD

3 Rounds:

15/10 Calorie Assault Bike/row

15 CTB Pull-Ups/ pull-ups / ring rows

Directly into…

3 Rounds:

12 Dumbbell Deadlifts

9 Dumbbell Front Squats

6 Dumbbell Push Jerks

Rx Dumbells – 70’s/50’s

A two-part workout, that starts with a conditioning/gymnastic couplet, and finishes with raw weights with the dumbbells.