21 September 2015

What a bunch of JERKS!


Hopefully after every class today, that is what you will hear your coach saying. This is a good thing! Many of you have been working hard with your technique for your movements here at 7VCF and today we will be focusing EXCLUSIVELY on the Split Jerk. This is a fantastic, technical movement that requires a great deal of coordination, explosiveness and strength. There aren't many other movements that make you feel as powerful as the Split Jerk. Lets be honest, its a pretty sexy looking movement when its done correctly. 

 

One of our main focuses during our technique time will be on the footwork. If you footwork is on point then they lift will feel amazing. If you are off with your feet then you tend to feel more unstable and you are much more likely to miss the lift. We will be working in groups today during the WOD so make sure that you are paying attention to your training partners and what they are doing with their feet. You truly can learn a lot just by watching other people perform these movements. In order to get you in the proper mindset regarding your footwork, I found a great little video that will get you thinking about positioning. We are trying to avoid the "polly pocket" or the "shallow foot" Jerk. You have to think about pushing yourself UNDER the bar. Give this video a little look-see and try to imagine yourself performing this awesome movement! 

 

 

Split Jerk

 

3-3-3-3-3-3

 

*score = average successful weight lifted*

If you fail on a set then you must subtract 10# off of overall score. 

 

 

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am