While our focus on upper body strength is paying off, there will doubtless come a time when pure strength simply won’t be enough to get a weight overhead. That’s when we reach for the jerk, which will allow us to use our entire body to stand up with a weight, rather than simply our shoulders and upper-back. Tuesday’s class focused specifically on using the split jerk, the partner to the clean in Olympic lifting.
To ensure that everyone was on the same general page with split jerks, class began (post-warm-up) with some un-weighted split jerks. With no bar, and no arm movement, we worked through the process of pulling the feet apart into the lunge-like position that makes up the landing for the split jerk. After a few more practice runs, this time combining the foot movement with an overhead press (using imaginary bars), class rotated over to the platforms for their working sets of split jerks, using at least one set with the bar to warm-up.
In between each set of split jerks, everyone performed a set of 5 un-weighted Bulgarian Split Squats/leg, using a 1-2-1-0 Tempo in place of added weight (meaning a 1-count lower, a 2-count hold at the bottom, a 1-count rise, and then a quick turn around into the next rep with no hold at the top).
We’ve gotten a lot of use out of Coach Mike Choi’s Points of Review for the Jerk, but a few of the points bear highlighting as they seem to be common stumbling blocks:
Once the technique is dialed in, the split jerk can help with heavy overhead work. For those of you interested in seeing the Jerk at work, be sure to drop by the Cap City Open this Saturday at the gym – click on the link to jump to the information page, or you can click to see the Start List, which will tell you when your fellow athletes will be lifting.
Both evening classes had time caps put in place, but the 7pm class was so large that the chin-ups were actually removed from the workout and put at the end as a post-met-con finisher. Scaling for the chin-ups were jumping for the 6pm (during the workout) and band-assisted during the 7pm (post-workout). Thruster weight was meant to be heavy, with guys RX’d weight set at 50lbs and ladies at 30lbs. Everyone finished before the time cap, although the time remaining for the 7pm class to get there pull-ups in was cut a little short.
Great work, especially on working through a more technical movement. If any of you have questions about attending this weekend, please don’t hesitate to ask. Also, the first mini-wave of the squat cycle is over, and it’s great to see everyone really working to get their squats in if they can’t make it to class on Sunday. The dedication is really awesome and inspiring. Keep up the good work!