Nice job, Jason! Head through the window!

A while ago, Sean posted about jerk mechanics from beginning to end. It’s been a while since we’ve worked on these (unless you count the fast and furious “Grace” from Big Girls Don’t Cry), so here are a few things to keep in mind for the sets today:

1. Pausing in the Dip: Ever try to bounce a basketball that’s on the floor? No bueno right? If you pause at the bottom of the dip, you’re essentially stalling your power from the drive. Think of a hot potato at that bottom and drive the hell out of the dip!

2. Leaning forward in Dip/Catch: If you don’t keep the bar over your center of gravity during the dip and catch, it’ll pull you forward on your toes in the dip or make you dump the bar in the catch.

3. Shorting the Extension: Sometimes you get so caught up in getting under the bar that you don’t extend your hips and knees fully, which means the bar won’t get as high as it can get.

4. Overgripping: In order for you to transfer the momentum from the drive phase to the bar, the bar has to be in solid contact with your shoulders. If you dip and drive while supporting the weight with your arms, like the press, your arms will actually act as shock absorbers and significantly lessen the transfer of force from the dip and drive to the bar.”

5. Elbows not Locked: Whether it’s from lack of speed getting under the bar or from a natural fear of a heavy ass bar over your head, sometimes people will fail to lock out their arms at the catch and try to finish the movement by pressing the bar up. Not only is that ridiculously hard, it’s tantamount to kicking up to a handstand with bent arms. Bad juju.

I know there’s lots to think about during the jerk, but the short and sweet of it is to make the bar go up just enough to drive yourself under it and lock those arms out. It’s still my favorite lift!

WOD 06.25.10

Jerk 1-1-1-1-1

3 rounds:
AMRAP 5
20 Dubs
10 KBS
5 Burpees

Rest 1 minute between rounds