Hope you’ve been practicing with the bilateral jerk…
Archive for the ‘jerk’ Category
The handstand pushups listed below should be done at the most difficult hspu progression possible. Watch the video for a refresher course. The db clean & Jerk….well….sometimes there just isn’t a substitute.
Pay attention to the way you move through your day today. Much of the time, if we’re moving something, we’re moving it pretty fast. When you pick up your bag off the ground, you’re not spending as much time lifting it as slowly as possible are you? Forget it. You want to grab it and go.
Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you’re waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.
Warned you about this. Here it comes. If yo missed the late video posting on Sunday, go back and take a look.
Well, I finally won that fight with YouTube.
I know you’re looking forward to this one…
Ok, last one. The dreaded Cirbie. The video is pretty self explanatory. Keys to success here, you’re no pushing this weight up with your arms. I’ll say it again. This is not an overhead press. You are throwing the weight ballistically with your hips. As the weight is ascending, allow your body to sink under the bar. This allows you to achieve lockout in your arms and keep the majority of the lifting shifted into the huge muscle groups in your legs. Bigger muscle groups = ability to lift heaver loads.
Next in our little burpee series, Burpee C&J. This is a logical progression from last week. We’re simply adding in the jerk at the end of the sequence. So, follow the pattern from last time, barbell burpee into the clean. We’re looking at a push jerk here as opposed to a split jerk. So, the feet don’t move sagitally (front and back). After the catch there is a very slight and very fast flexion and extension at both the hip and knee. Shoot the weight up over your head and dip down slightly underneath it as it continues to rise. Stand up to full lock out, bring the bar down, rinse and repeat.