“Up to Something”
Push Jerk – 5/5/3/3/3/1/1/1/1/1
7 Push Jerk @ 115/80
25 Double Unders
Today we have push jerks both in the lifting portion and the workout. The Olympic lifts (snatches, cleans, and jerks) are unique in that we disconnect our bodies from the floor during the lift. This actually allows us to lift more weight, because it utilizes the Anchor principle. We all intuitively understand this principle, even if we haven’t had it explicitly described to us before. Imagine there’s a cement block sitting at the bottom of a deep pool. You swim down to the block, and try to lift it off of the pool floor as you swim over it. Instead of lifting the block though, you just pull yourself closer to it. Now imagine trying to lift it a second time, but this time you stand on the pool floor with both your feet before picking up the block. Of course, now you’re able to lift it up easily. When you have your feet connected the the floor, the ability to brace against the floor allows you to move the block. When the only thing you’re connected to is the block, you lose the ability to manipulate it; the only thing you can do is move yourself through space around the block, using its mass as your anchor. The same principle applies to the olympic lifts, including the push jerk. During the dip and drive portion of the lift, we can impart force and direction into the barbell, because we’re braced against the floor. As we jump our feet off the ground and disconnect from the floor, we lose our ability to move the barbell. Rather, the goal of this phase of the lift is to use the barbell as our anchor to move OURSELVES AROUND the barbell. Our arms pressing up on the barbell drives us down into the catch position. This principle allows us to lift more weight, because it’s easier to move our own bodies through space than it is to move the bar. Given sufficient speed and timing, we may only need to elevate the barbell a couple inches in order to receive it in the catch position of a push jerk.
What’s the best prank you’ve ever pulled on someone?
FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8am-9am
TILT Sudbury – 31 Union Ave Click HERE for all details