The split jerk is a beautiful movement. One of the most explosive we see, that also requires incredible speed to get under the bar. We had one point of focus, along with the other cues, and that was LINEAR.
Split jerk 1-1-1-1-1-1-1
Todd- 205
Tammy- 100
T- 170
Nice lifts Todd and Tammy. The word of the day was linear. Linear dip, drive, retreat, and reception of the bar. Great job. Forward movement wastes energy. Another solid point- everyone had good active shoulders as well. The split jerk and it's cousin the push jerk are two great ways to get stronger.
What are your ideas on getting to the last set of one? Do you start close to max on the first set, or do you build up to max by the last few sets? Which works best, and why? What about foot placement? We don't have much room for adjustment, we need a power stance, but how about a little more narrow stance than you think you should have? Experiment with these variables to find which works best. Slight adjustments with grip may be included as well.
The split jerk is also an excellent example of how added mobility can directly effect a movement. Tight hips? Try getting under that bar with tight hips. Not happening. What about tight shoulders? That makes an active shoulder even more difficult to achieve and maintain. Added range of motion, flexibility, is key to athleticism. It makes everything easier to perform. Movement prep, or warm up as well as post wod cool down static flexibility exercises are very easy ways to get, and stay more flexible and mobile.
Great session Jamie. You are doing really well. Thanks for the ultra high levels of motivation you bring.
Tuesday is Day 3 and it looks like a really fun session. Tuesday will also be the last day to train until Monday, January 3. Thanks for the super strong efforts today.
http://www.mobilitywod.blogspot.com/
Better than yesterday. CFSF
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