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Monday Athete

28
Aug

Monday Athete

CrossFit Danbury – CFD Athlete

Metcon (Weight)

JERK SKILL

Pausing Jerk Drive (Video) – 5 Sets of 3 Repetitions

Pausing Split Jerk (Video) – 5 Sets of 2 Repetitions

All repetitions are taken from the rack.

On the pausing jerk drive, we are confirming our dip positioning. On the dip, we are looking for a 2 second pause. Focus on the weight staying directly over the ankle bone (common fault is to allow the weight to shift to the ball of the foot). The pause in the bottom allows us to focus our weight there. During this dip, we are aiming to keep the shoulders stacked on top of the hips as well, creating a vertical dip position. Start with an empty barbell, and steadily increase loading. This iteration will not have percentages tied to it, as it’s for familiarity. Next iteration will have percentages, so let’s take this session as an opportunity to become comfortable in the movement

Set #1 – 2 Repetitions @ 50% of estimated best CJ

Set #2 – 2 Repetitions @ 54% of estimated best CJ

Set #3 – 2 Repetitions @ 58% of estimated best CJ

Set #4 – 2 Repetitions @ 62% of estimated best CJ

Set #5 – 2 Repetitions @ 66% of estimated best CJ

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