Improve the Jerk Through Variation

June 24, 2013
By : Retta

Warmup
3 rounds of
10 – 2 for 1 wall balls
5 back rack split jerks with an empty barbell
1 handstand walk attempt as far as possible.

Oly
Spend 10 minutes working on your back rack jerk (behind the head) *Must split feet*

Strength
Strict Press- with banded resistance
3-3-3-3
then
1-1-1- without bands

WOD
3 Rounds
20 Burpees
20 Wallballs

Games (30/20)

Ca$hout
3 rounds of
15 GHD Sit-ups
10 Strict Toes to Bar

26 Comments

Andrea Cooke

06/25/2013 @ 1:06 am

conditioning workout this AM: EMOM 10- 100m run + 20DU
muscle up practice…GONNA GET IT ONE OF THESE DAYS!

jerk: 165×2…makes me nervous to get heavy
strict press: 125×1
did open workout 13.4.. AMRAP 7: C+J @95 + TTB 3, 3..6,6…. got 87 last time, 93 this time
Andrea Cooke

06/25/2013 @ 1:06 am

conditioning workout this AM: EMOM 10- 100m run + 20DU
muscle up practice…GONNA GET IT ONE OF THESE DAYS!

jerk: 165×2…makes me nervous to get heavy
strict press: 125×1
did open workout 13.4.. AMRAP 7: C+J @95 + TTB 3, 3..6,6…. got 87 last time, 93 this time
DePrizio

06/24/2013 @ 5:41 pm

Oly: up to 145
Banded press: 65 w Reds
Strict press: 125- no excuse just sad.
WOD: 9:52 Games. 30lbs in a whole new ball game.
Did some extra LBBS w box n chains.
DePrizio

06/24/2013 @ 5:41 pm

Oly: up to 145
Banded press: 65 w Reds
Strict press: 125- no excuse just sad.
WOD: 9:52 Games. 30lbs in a whole new ball game.
Did some extra LBBS w box n chains.
Petra

06/24/2013 @ 1:53 pm

Warm-up: done
Oly: done, 65#
Banded press: 75# w/ purple bands
Strict press: 95# – PR
WOD: 7:37 @open
Cash-out: done
Then, worked on kipping and butterfly pullups.
Petra

06/24/2013 @ 1:53 pm

Warm-up: done
Oly: done, 65#
Banded press: 75# w/ purple bands
Strict press: 95# – PR
WOD: 7:37 @open
Cash-out: done
Then, worked on kipping and butterfly pullups.
Arik

06/24/2013 @ 1:32 pm

Warm-up: done
Rack jerk: worked on form, up to 155×3
Banded press: up to 70×3 w/ red band
Strict press: 145×1
WOD: 14:40 – 20lb wall ball…sad burpees.
Cash-out: GHD only.
Arik

06/24/2013 @ 1:32 pm

Warm-up: done
Rack jerk: worked on form, up to 155×3
Banded press: up to 70×3 w/ red band
Strict press: 145×1
WOD: 14:40 – 20lb wall ball…sad burpees.
Cash-out: GHD only.
dudley

06/24/2013 @ 12:45 pm

rack: 135×3 form; banded 85×1; strict 145×1; WOD: 8:32 w/30# WB.
- Kenny "F'n" Powers
  
  06/24/2013 @ 12:47 pm
  
  you can’t get enough of those 30# wall balls huh?
dudley

06/24/2013 @ 12:45 pm

rack: 135×3 form; banded 85×1; strict 145×1; WOD: 8:32 w/30# WB.
- Kenny "F'n" Powers
  
  06/24/2013 @ 12:47 pm
  
  you can’t get enough of those 30# wall balls huh?
Crowley

06/24/2013 @ 12:18 pm

Warm-up: done
Rack jerk: worked on form, up to 155×3
Banded press: up to 115×3 w/ red band
Strict press: 185×1 (PR)
WOD: 9:21 – 30# wall balls are a game changer
Cash-out: done
- Kenny "F'n" Powers
  
  06/24/2013 @ 12:46 pm
  
  185…I need to get on whatever drugs you and Dudley are on.
  - dudley
    
    06/24/2013 @ 1:56 pm
    
    185# was pretty nasty.
- Bish
  
  06/24/2013 @ 3:12 pm
  
  185 strict press bro? Very Impressed
Crowley

06/24/2013 @ 12:18 pm

Warm-up: done
Rack jerk: worked on form, up to 155×3
Banded press: up to 115×3 w/ red band
Strict press: 185×1 (PR)
WOD: 9:21 – 30# wall balls are a game changer
Cash-out: done
- Kenny "F'n" Powers
  
  06/24/2013 @ 12:46 pm
  
  185…I need to get on whatever drugs you and Dudley are on.
  - dudley
    
    06/24/2013 @ 1:56 pm
    
    185# was pretty nasty.
- Bish
  
  06/24/2013 @ 3:12 pm
  
  185 strict press bro? Very Impressed
Kara

06/24/2013 @ 12:02 pm

Lots of PRs at 530 today.
Warm Up: done
Oly: done @ 65#
Strength: banded press- 3 x 75# (purple band)
Strict press: 1 x 105# (pr)
Wod: 9:31
Cash out: done w/ mostly leg raises not TTB. 🙁
- Kara
  
  06/24/2013 @ 1:08 pm
  
  Correction: 110# press
  - Petra
    
    06/24/2013 @ 1:54 pm
    
    Correction: EASY 110# press 🙂
Kara

06/24/2013 @ 12:02 pm

Lots of PRs at 530 today.
Warm Up: done
Oly: done @ 65#
Strength: banded press- 3 x 75# (purple band)
Strict press: 1 x 105# (pr)
Wod: 9:31
Cash out: done w/ mostly leg raises not TTB. 🙁
- Kara
  
  06/24/2013 @ 1:08 pm
  
  Correction: 110# press
  - Petra
    
    06/24/2013 @ 1:54 pm
    
    Correction: EASY 110# press 🙂