Strength WoD - "Beef Jerky"

.

For Load:

Push Jerk

5 - 5 - 5 - 5 - 5

.

• The overhead press series has three waves, or progressions to it. We start out with the basic Strict Shoulder Press. Here we learn the tenets of position, midline bracing, bar path & of course raw strength. The Strict Press though has its limitations in how much you can press without giving the bar some extra "motivation".
• Next up you learn the Push Press, here we start to venture into the world of Core To Extremity movement. That is where we use our hips (core) and translate all of the power there out to the extremities (your arms/shoulders). We learn too how to correctly dip and then drive the bar up & off your shoulders. You finish this move off with some raw pressing power by keeping your legs locked after you've thrusted it up. This too will have it limitations. Granted we are looking at getting around 20-30% more over your head than a Strict Press but it will have its limits.
• After these two we turn our attention to the Push Jerk. Here we will now look to use the Core To extremity power via your Dip-Drive and push yourself back UNDER the heavy barbell and re-stand back up with use of those powerful legs of yours.
• Yes the Jerk will again see you lifting around 20-30% more than your push press but this move is never to underestimated or taken for granted. You have to have earned the right to throw a Heavy Jerk overhead. Be sure that the basics of the Press & Push Press have been mastered before you look to hit a 5RM in the Jerk .Make no mistake if you get your timing right you can get some serious load over your head and realise just howe important & powerful your HIPS really are.
• Key points to remember: You drive the bar up with your LEGS, you then drive (or press) your body down UNDER the bar with your arms. The intention is not to press the bar up all the way. Use your legs & hips wisely & go have fun!!!!
• Hold the standards. Form is priority as always.
• Scale As needed.

.

 

Post LOADS to Beyond The Whiteboard.

Be aggressive in your jerk technique.

We'll be after your torso position today. Lets look to stay as vertical as you can when in the dip-drive phase