Jerk Out

Posted on Mar 11, 2007 - 8:37pm by MarkFu in Training Log

The title is the name of an 80’s Morris Day and the Time song, Jerk Out.

It is also the second part of the Olympic lift, the Clean & Jerk. That is the part where you have the bar racked to the front of the shoulders, you dip, explode the hips and the weight up and as you hit the peak of the momentum, pull yourself underneath into the split and stand straight up. This is called a split jerk. My workout today was a skill set in doing this progression. I need a lot of work as I did not get as deep in the split as I needed and require a more explosive pop of the hips. Nevertheless, I enjoyed the “jerk” practice and here are the stats for my baseline effort:

95×3/95×3/105×2/115×2/125×1/135×1/145f/140pr/

My traps and shoulders were tight and I did a lot to loosen them up. The weight seemed heavier today and no surprise. I was still gassed from yesterday’s fun at Sand Dune Park, the heat today, not enough sleep and not least, my inexperience with the movement. I need to do more empty bar drills to get the hang of it.

Afterwards, I decided to do a 5×5 of Shoulder Presses. That was five reps over 5 sets of 140 lbs. By the time I was finished, I was ready to either eat now or take a nap now, so I ate!

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