Strength:

IMG_0788

25 Minutes to Find a 1RM Clean & Jerk

WOD:
AMRAP 20
10 K2E
3 Wall Walks (w/push-up)*
200m Run

*start the wall walk with a push up for each rep
*
CONDITIONING WOD:
50 Calorie Row
50 Double Unders
40 Calorie Row
40 KB Swings
30 Calorie Row
30 Wall Balls
20 Calorie Row
20 Burpees
10 Calorie Row
10 HSPUs

*

Momma’s Quote of the Week:  “In fitness, there are no short cuts. It involves immense discipline and hard work.”—Mahesh Babu

*

Some good jerk insight from Catalyst Athletics:

Split Jerk, Power Jerk & Squat Jerk: Why & Who

Greg Everett

There are three styles of the jerk that rely on different receiving positions: the power jerk (or push jerk), squat jerk and split jerk. The split jerk is by far the most common competitive jerk style for good reason I’ll explain below. The power jerk has a great deal of utility as a training exercise even for lifters whom the split jerk is their primary style, and the squat jerk may be somewhat useful in certain cases as well.

Power Jerk

The power jerk is named such because the receiving position is identical to those of the power snatch and power clean—feet in the squat stance and thighs above horizontal. (The name push jerk is often used synonymously for power jerk; the two can be distinguished by defining a push jerk as a power jerk in which the feet remain connected to the platform rather than being lifted and replaced.)

While the power jerk is a fairly common training exercise, it’s a comparatively rare competitive jerk style because of its greater demand on bar elevation relative to the split. The power receiving position is more difficult to hold than a split at lower depths because the mechanics of the knee are so poor as you near a horizontal thigh, so the receiving depth is pretty limited for most lifters (a notable exception is Apti Aukhadov, who receives close to a parallel squat). It’s far easier to support such a depth and knee angle in a split position, and to recover from it.

Additionally, there exists little margin for error in bar position—the bar must be driven quite precisely into position overhead in order for the athlete to maintain its stability. This becomes an even greater problem because the demand on overhead mobility is increased the lower you sit toward a parallel squat—a lifter is able to maintain a more vertical trunk position (i.e. less overhead mobility demand) in a low split position relative to a power receiving position of the same depth. This is why extremely immobile lifters resort to a split snatch rather than squat snatch.

The power jerk is a good choice for an athlete who naturally is able to drive the bar very high, has no problem putting the bar in a solid overhead position, and has consistently good balance in the drive. If you never have to get very low in your heaviest jerks, the split is unnecessary.

Squat Jerk

The squat jerk is identical in foot position to the power jerk, but as the name implies, the ultimate receiving position is a full depth squat. This clearly requires less elevation of the bar than the power jerk, but also introduces a few unique elements of difficulty. Mobility is an immediate limiting factor for most athletes—a relatively narrow-grip overhead squat is out of reach for lifters outside of the most mobile end of the spectrum.

Additionally, there exists the need for even greater precision in bar placement than in the power jerk—little can be done to stabilize a bar that is even slightly out of position when you’re in the bottom of a squat (in a power jerk, you have a greater ability to step to relocate your base under a misplaced bar).

Finally, consider the difficulty of recovering from the bottom of a close-grip overhead squat, often from a dead stop, particularly immediately following the effort to clean the weight. It is an extremely rare individual who possesses the mobility, precision and leg strength to make this jerk style successful. This is why it’s so rare, and also why it’s more common among Asian lifters who tend to possess shorter, stronger legs and good mobility.