Push Jerks and Goblet Carries
SWOD (Strength Workout) A1. 4 x 5 Push Jerks (60, 70, 75, 80%) A2. 3 x 3 Walking Spiderman with overhead reach Coaches Corner: Push Jerk Tips
The Rack Ready Position:
Feet should be shoulder width apart, pointed straight. The bar should be held across the front of the shoulders (in between the clavicle and the deltoid), resting on the finger tips with hands open and triceps parallel to the ground.
Initiation/Execution The Dip:
Minor flexion of the knees and hips into a quarter squat position. After reaching the proper depth you quickly go into triple extension to lift the bar off the shoulders. At this point the bar should be floating.
Once the bar leaves the shoulders you will flex the hips and knees in preparation for the drop. As the bar travels upward, the elbows will go into complete extension with wrists the athlete will straighten.
The lift is not completed until you are at full extension and show control of the lift.
Workout of the Day (WOD) 4 Rounds for Time 5 Hand Stand Push Ups (strict) 7 Pistols R & L (regress to split squat) 9 Single Leg KB Deadlifts (each side) (53/35) 100m Goblet Carry