Foundational Movement

Quick review of strict & push press to get newer folks familiar with the terms and differences.

Push Jerk (not Split)

Set-up:

• Stance is with the heels at hip width
• Hands just outside the shoulders
• Bar resting on the “rack” or “shelf” created by the shoulders
• Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Closed grip, with thumbs around the bar
• Execution:

• The sequence of action is to: dip, drive, press under, stand
• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright
• Drive: extend the hip rapidly and fully
• Press under: Retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead
• Receive the bar with arms locked out overhead (the torso does not have to be vertical here)
• Stand to full extension with the bar locked out overhead
• Finish:

• The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension.

Progression (without the bar)

1. Jump and land with hands at sides. Stick the landing.
2. Jump and land with hands at shoulders throughout the movement. Stick the landing.
3. Jump with hands at shoulders and extend them overhead at the same time as the land.
4. With stick in hands, full Push Jerk

Strength

Push Jerk: from the rack, 15 minutes to work to a heavy single

(RECORD THIS ON THE WHITE BOARD)

WOD

Alternating EMOM for 20 minutes (5 Rounds)

1. A) Row 30 seconds
2. B) Push Jerk – 30 seconds max effort at 75% of today’s single heavy (total reps = score)
3. C) Sprint 200m
4. D) Plank 45 seconds (scale 30 seconds)