WORKOUT OF THE DAY
Jerk:
1-1-1-1-1-1
AMRAP 17 Minutes:
10 M HS Walk
10 – 10 M Shuttle Sprints
10 Push Ups
10 TTB
Today’s workout provides the opportunity for you to choose between a push/power jerk or a split jerk. If wondering what route to go down, base your decision on where your current skill level lies for each, as well as which lift you feel you need the most work on. Other than the obvious goal of increasing the loading on the barbell across your working reps, there are a few unique points of performance that we should pay attention to for each lift: 1) power/push jerk: there is a slight difference between a power and push jerk. A power jerk requires the feet to move and widen out on the landing/catch. Whereas in the push jerk the feet remain in the same position throughout. While this is getting terminologically specific, there is a difference. It does require some skill to make the feet move under heavy enough load. The main focus of the push/power jerk should be our body position during the catch phase of the lift. When catching a bar OH in the push/power jerk it’s important that we push the hip back and knees out. This preserves the integrity of the core and allows heavy weight to be overhead. What we want to avoid is catching where the knees “lead” and move forward. Knees forward puts pressure on the spine, whereas hips back and knees out creates the curve of the back. 2) Split Jerk: With the split jerk you have the exact same OH position with the barbell, but the biggest difference is the footwork. Instead of moving out, the feet move front and back. In a perfect landing position, your front quad should be at a 45 degree angle to your shin, and the rear quad should be completely vertical. Front foot flat facing straight, rear heel off the ground with toe planted and turned in slightly. The rear quad and glutes should be supporting nearly all of the weight that is OH. The front leg is essentially your rudder and should be there mainly to maintain lalance. The landing is a huge challenge with the feet, in which case it may require you to lighten the loading of the barbell. When you “split” your feet for the landing, focus on getting your lead foot/leg into the position described above as it will help dictate how the back leg with land.
The HS walk has a tendency to make us shy away a bit from a workout like this, which is why we have an AMRAP format today. A great way to work on inversion and stability and mimic the walk to some degree would be this sequence: Wall walk up to an inverted position facing the wall. From there perform 5-10 shoulder taps per arm. Wall walk back down in control without falling. Put an emphasis on moving/stepping with the shoulder and a tight midline. Outside of that we should look at doing a straight legged bear crawl for 10 m to put the focus on doing an inverted walk. If it doesn’t rain, snow, sleet, or poo on us tomorrow per the forecast you could do a 100 m sprint. Now for these last two we know all the scaling options by this point to help us out. However, the way we should look at these movements today is “what do I need to do get better?” And “better” should be defined on a personal level. That may mean forcing yourself to do/try as many unassisted push ups as possible in a given timeframe to ensure you’re doing push ups. For the TTB it may mean that you’re going to force yourself to truly kip every rep and not do any swinging. This workout should be analyzed and used for skill practice outside of the running. That said, if you can move through these movements as it is written work on the highest quality output possible.
WOD AT HOME
6 Rounds For Time:
8 Devils Clean (4/arm)
14 Box Jump-Overs
8 Devils Press (4/arm)
…rest 1 minute b/w rounds…