WOD Log
 | Mon, Oct 5 2020 |  |
| Most Recent Benchmark: Back Squat Max on Apr 25, 2024 (627 days ago) |
| JERK WAVE TRAINING | NET WEIGHT BIKE | NET WEIGHT ROW |
JERK WAVE TRAINING(Weight) PAUSE JERKS: 3 REPS X 3 SETS KEEP WEIGHT UNDER 60% 1RM Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Hold tightly in the bottom of the dip for 2-3 seconds, then drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead. THEN: SPLIT OR POWER JERK 3 @ 77% 2 @ 82% 1 @ 87% 3 ROUNDS RECORD YOUR HEAVIEST AS YOUR SCORE
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