CrossFit Huntsville WOD 090507
Push Jerk 1-1-1-1-1-1-1 reps
155-185-195-215-220(f)-220(f)-220(f)
*notes – Learned a lot today. First, Russell pointed out that I was not transferring the power from my hips through the bar. Once I was given the cue to pretend that I have no arms and jump the bar off my shoulders, things became much smoother. For the 220 attempts, I was getting the weight overhead, but had some muted hip issues (my hips were forward at the bottom of the jerk instead of being back). Once I can fix these problems, I’ll be able to have a much stronger jerk. Right now I can push jerk the same amount of weight that I can thruster x 3.
Daniel
A thruster has the benefit of acceleration and momentum in getting the bar overhead. The Jerk and the push press both use a muted form of that acceleration to get the bar overhead just like you describe. The difficult part for me on the jerk is the dip, or the split step, whichever. My form needs work in this area.
May 07, 2009 @ 10:18 am
Ryan
yea Daniel, but I think ultimately, your jerk should be more than your thruster, once you dial in the form! Russell helped me a lot this morning and I have quite a bit to work on, but I think I can really improve my jerk now! Good luck today.
May 07, 2009 @ 10:37 am
Russell Berger
Sorry to say it Daniel but you’ve got that completely wrong. I think what you mean to say is that the Jerk uses a shorter range of motion, meaning more time spent on both the dip and the drive. This does NOT equate to more power or greater acceleration. When your hip function is developed enough, the Jerk is vastly more powerful than a Thruster… if it wasn’t you would see Oly lifters doing Thrusters instead of Jerks.
May 10, 2009 @ 8:09 pm