Wednesday, 9/16
September 15, 2015
Thursday, 9/17
September 16, 2015

Focus 1: Power Jerk & Split Jerk
Focus 2: Dips
Workout: Pull-Ups, Dips, Ball Slams


This coming Saturday’s class will focus on Jerks, with specific emphasis placed on learning the Split Jerk, followed by a Dip progression. This will include:

– Practical review of the Power Jerk and Split Jerk movements, including lifts with just the bar and with added weight;
– Progression for learning Dips, including Box Dips, Bar Dips, and Ring Dips, along with appropriate scaling to be used during workouts;
– Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option.


To review before class, we highly recommend checking out the following descriptions and demo videos from Catalyst Athletics:

Power Jerk
Split Jerk

Additionally, check out the following descriptions and demo videos on bar dips and ring dips from GymnasticsWOD:

Bar Dips
Ring Dips

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