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Strength
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Split Jerk
5 x 5 @ Empty Barbell, Footwork Focus
3 x 3 @ 40-50% 1RM
3 x 3 @ 55-60% 1RM
Hold a pause at 1. the bottom of the dip and 2. the catch overhead before recovery.
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WOD
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Complete as many rounds as possible in 10:00 of:
6 Hang Power Snatch, 95#/65#
12 Bar-Over Burpees
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Pam’s laughing because a split second before this shot she flipped me the bird. True story, just too slow with the pic!
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The Split Jerk and Moving Those Feet
Lucky you, today we continue with some of Lo’s Oly Skillz Programming! As you can see, the focus on today is the split jerk. There are some who prefer the push jerk, others who prefer the split. The reality is that you should be proficient at both because they both have merit depending on variety of factors. For the split jerk, those who are uncomfortable with it tend to have issues with the foot work of the movement. With today’s work keeping it light and some specific pauses to reinforce good position, our hope is that this gets better. Of course just like anything, consistent practice is what brings improvement, but today is a start.
For each rep you will have 2 pauses: a pause at the bottom of the dip, and a pause at the catch where your feet are in the split position. These pauses will reinforce good body position as well as foot position. If you can’t maintain a rock-solid pause in either of these places, something is off. Don’t worry, you have your coaches who will talk about these faults and will be there to provide direction and correction as needed. It’s good to have them helping you, so get in and get to work today!
