Iron Grip CrossFit – CrossFit
We are big fans of the push jerk. It’s far stronger than the strict press or push press. It’s far more efficient than the split jerk. We occasionally hear the question: “if you could only do one exercise, which would it be?” While the push jerk might not make it to a list of 1, it would definitely be among any top 5.
Push jerk – points of performance
https://www.youtube.com/watch?time_continue=4&v=V-hKuAfWNUw
Mobility (stretching) for the shoulders
https://www.youtube.com/watch?v=q0Elx93duAA
Hip extension in the Jerk
https://www.youtube.com/watch?time_continue=57&v=AgwhYKNr8II
Warm-up
A: Warm-up (No Measure)
2 Rounds – 15:5 second work/rest intervals
Jumping jacks
Squats
Situps
Pushups
Pullups
B: Warm-up (No Measure)
Push jerk
10 w/ Barbell
7
5
3
2
1 @ 75%
Weightlifting
Push Jerk (5-5-5-5-5)
– Increase weight each set.
– Attempt a new 5-rep max.