Step Into A Split Jerk!
warmup:
squats to 135#
GM to 95#
split jerk to 115#
workout:
CF WOD 080328
7x1 split jerk
KL: 135, 145, 2x155, 160(f), 145, 135
SS: 135, 145, 3x155, 145, 135
Got up early today to go to the gym and get some work done. Had some problem dropping under the bar fast enough at larger weights, and came close to crushing ourselves a few times. This is definitely a workout that we should work technique on with lighter weight. Kenway worked on the transition from having the bar racked in the front squat position to the overhead extension. I attempted it once and was not successful. Arms got really tired at the end, likely due to 1) not racking it on the collarbone, and 2) pressing the bar the remainder of the distance. So, a good workout, but we definitely have things to work on.
3 comments:
Nice weights! Scott, are you having trouble racking cause it hurts? I find that while there is pressure on my collarbones, most of the load is carried by my delts (see photo in this post).
No, I don't have a problem racking the weight, I figure it's just like for front squats with the bar on the delts. The problem I have is coordinating the upward force from my legs with the drop and wrist twist required to get under the bar and get it overhead. I didn't actually start trying to do this until 145 or 155#, which is probably too heavy to start switching technique.
It's a tricky transition if you haven't practiced it - coordinating getting your wrists rotated and your grip set while at the same time geting under the bar is difficult.
At the heavier weight, I found myself so focused on leg drive and geting the bar up (as well as getting my grip set) that I wasn't dropping nearly as far down.
More technique work needed, as usual...
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