Improve the Jerk Through Variation

Jun 24th, 2013

Category: Competitor

Improve the Jerk Through Variation

Banded Press

Banded Press

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

DISCUSSION 26 Comments

  1. Andrea Cooke 06/25/2013 at 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

  2. Andrea Cooke 06/25/2013 at 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

  3. DePrizio 06/24/2013 at 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.

  4. DePrizio 06/24/2013 at 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.

  5. Petra 06/24/2013 at 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.

  6. Petra 06/24/2013 at 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.

  7. Arik 06/24/2013 at 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.

  8. Arik 06/24/2013 at 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.

  9. dudley 06/24/2013 at 12:45 pm

    rack: 135×3 form; banded 85×1; strict 145×1; WOD: 8:32 w/30# WB.

  10. dudley 06/24/2013 at 12:45 pm

    rack: 135×3 form; banded 85×1; strict 145×1; WOD: 8:32 w/30# WB.

  11. Crowley 06/24/2013 at 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

  12. Crowley 06/24/2013 at 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

  13. Kara 06/24/2013 at 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. 🙁

  14. Kara 06/24/2013 at 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. 🙁