Dip, Drive, DROP!

Get under the bar!  Many of you have a solid grasp of the push press, but it’s that extra bit of coordination, pulling yourself down once you’ve accelerated the bar up, that will really let you put up big numbers in the jerk.  There’s a lot going on in the jerk.  You need to keep your elbows up, knees out, and maintain a vertical torso throughout the dip and drive, but if you don’t have sound, quick footwork, and the willingness to drop under the weight, you’ll just be doing very heavy push presses.  Use coordination, balance, agility, speed, strength, power, and most importantly your legs to put the maximum weight overhead Thursday.

March 24, 2011
Strength: Jerk 3-3-2-2-1-1-1-1

100 Kettlebell swings, 24kg

*Begin the workout with 5 burpees, perform 5 burpees every minute on the minute until the kettlebell swings are complete.

Compare to 052610

15 thoughts on “Dip, Drive, DROP!”

  1. Jerk: 73kg. Shoulders felt strong.
    WOD: 6:49 Rx
    5/26/10 = 9:58. Shaved over 3 minutes off my time… and 15 less burpees.

  2. The cast is off! But my range of motion is pretty limited and the doctor said not to lift anything heavy…although he did specifically clear me for 5lb dumbbells.

    A huge thank you goes out to everyone at CFF who has been so incredibly supportive and awesome through the last seven weeks, particularly when I was feeling most sorry for myself, CFF never failed to make me feel a million times better. For all the ponytails, shoes tied and WODs modified…you guys REALLY are the best.

    That said, 1RM jerks are my absolute favorite strength days, but my wrist wasn’t quite up to that yet (and would not meet the definition of easing back into physical activity).

    WOD: 4:57 at 12kg

  3. I did a practice fitness test (1 min pushups, 1 min situps, 1.5 mile run), then hit this workout.

    Split jerk – 130# – 59kg, a PR I think; attempted 135# but just wasn’t quite there

    I started the metcon with a 35# dumbbell, but it made my shoulder slip something weird. stopped after 3 minutes, got 15 burpees and 35 swings.

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