Wednesday, March 18th, 2009 - Split Jerk
Posted: 17 March 2009 07:03 PM
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Split Jerk 1-1-1-1-1-1-1 reps
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Posted: 17 March 2009 08:01 PM
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Posted: 18 March 2009 01:56 AM
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Split Jerk 1-1-1-1-1-1-1 reps
Still under the weather. Not 100% and it shows. On a good day i would have hit 200.
95x3, 135, 135, 155, 155, 175, 175, 185F, 185F, 95x8
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Posted: 18 March 2009 01:57 AM
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have to do this at my globo gym with iron weights :(
they wont be too happy
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Posted: 18 March 2009 03:07 AM
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Jump rope wake-up 5x100 alternating bounce step and alt step (sets of 10) to get the blood flowing this morning.
Rest Day - definitely rx’d. I’m torn up from this last cycle. Have a great day.
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Posted: 18 March 2009 04:22 AM
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why do we do the split? instead of driving into a quarter-squat so the weight is evenly pleased over both legs?
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Posted: 18 March 2009 04:25 AM
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Back squat, 1 rep: 185
Total: 585
Definitely need to work on leg strength
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Posted: 18 March 2009 04:55 AM
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Split Jerk 1-1-1-1-1-1-1 reps
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Posted: 18 March 2009 05:14 AM
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aschott - 18 March 2009 04:22 AM
why do we do the split? instead of driving into a quarter-squat so the weight is evenly pleased over both legs?
That’s the Push Jerk. We do it often. But, today Coach says ‘split jerk’, so we split jerk.
Personally I prefer the split jerk. it’s a little easier for those of us who are less flexible and most people can SJ more than they can PJ.
I’d venture a guess and say that the ‘midline stabilization’ requirements are slightly different too.
hope this helps.
Posted: 18 March 2009 05:40 AM
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split jerk
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Posted: 18 March 2009 06:18 AM
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Posted: 18 March 2009 07:14 AM
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joelthemole - 18 March 2009 05:14 AM
aschott - 18 March 2009 04:22 AM
why do we do the split? instead of driving into a quarter-squat so the weight is evenly pleased over both legs?
That’s the Push Jerk. We do it often. But, today Coach says ‘split jerk’, so we split jerk.
Personally I prefer the split jerk. it’s a little easier for those of us who are less flexible and most people can SJ more than they can PJ.
I’d venture a guess and say that the ‘midline stabilization’ requirements are slightly different too.
hope this helps.
Yeah.
aschott: I think you pegged it when you said “quarter squat”. For most people getting under the bar lower than quarter squat position in a Push Jerk is near impossible. Like Joel said, unless you are very flexible, the Split Jerk allows a much lower drive under the bar. Thus most people can move way more weight with the Split.
We often use the Push Jerk for in MetCons because it offers a faster cycle rate and thus higher power output.
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Posted: 18 March 2009 07:23 AM
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I havent done the SJ before, but it’s going to be with iron weights at the college gym and its going to be a learning experience lol!
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Posted: 18 March 2009 07:26 AM
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buttzz - 18 March 2009 07:23 AM
I havent done the SJ before, but it’s going to be with iron weights at the college gym and its going to be a learning experience lol!
Keep it light until you get the hang of it.
Good luck.
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28/m/6’2”/215/BF8.9%
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Posted: 18 March 2009 07:34 AM
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Day 2 of Crossfit, legs still a bit hmmmm from murph yesterday.
Split Jerk -
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