STRICT PRESS FROM JERK RECEIVING POSITION

For Quality:

3 Sets of 5

STIMULUS

• The focus on this strict press variation is to hammer home the receiving position of the push jerk

• You can build in weight, but keep the loading light enough that it preserves the quality of the movement

• Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

• The focus here is keeping a tight midline and a straight bar path

• Keeping the weights light and tempo controlled enables you to better feel out those two points of performance

PAUSING PUSH JERK

For Quality:

3 Sets of 3

*Pause For 2 Seconds in Dip & Catch

STIMULUS

• Progressing from the jerk strict press to a more dynamic movement, the pausing push jerk

• There will be a two second pause in both the dip and the catch position

• Like the previous skill builder, build in weight while maintaining quality

• The general percentage we’re looking for here is to keep these below 50% of your 1RM Push Jerk

• Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

• The focus here is finding the heels in both the dip and the catch

• Jumping and landing with the heels on the ground allows for better power and balance

• Good movement here sets us up nicely for good looking percentage work that follows

PUSH JERK

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

WOD

“BEEF JERKY”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)