Push Jerk 1-1-1-1-1-1-1
AMRAP 15 Minutes:
50ft Bear Crawl
10 Alt DB Snatch 40/25
20 Ab Mat Situp
Rx+
AMRAP 15 Minutes:
30ft Handstand Walk
10 DB Snatch 70/50
15 GHD Sit Up
This video discusses two of the worst problems that occur in the jerk. The first you hear people talk about all the time, the leaning forward of the torso during the dip. The point Mike makes in the video about dipping forward is one that coaches commonly do not realize. If you dip too far you’re going to lean forward. It is common that over-dipping is the cause of forward inclination of the torso. Keep your dip shallow to help keep your torso vertical.
The next point is one that I pick out on people all the time and is commonly ignored, or maybe it’s my fault for not having the right cues to fix it. If you dip too quickly, you lose contact with the bar and it crashes on you during the transition from the dip to the drive. You want the bar to remain a piece of your body all the way through the dip and drive back up to full hip extension. I even advocate shrugging the shoulders into the bar. Any loss of connection to the bar is going to result in loss of power. Mike says to flex your quads hard before you dip. We will have to give that cue a try today and see if it fixes the problem. You should be tight from head to toe before any lift, which may be the problem. I would add to flex your butt as well, but the main thing is to dip a little slower and stay connected to the bar.
If you can stay upright and stay connected to the bar, you just might get a PR today on your jerk. Go HEAVY and good luck!
