Wednesday, November 1, 2017

WOD Wednesday #43

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

A Thruster is a front squat that ends in a push press. With the bar in the front rack position across your upper chest and the front of your shoulders do a full front squat, crease of your hip going below your knee. As you come up rapidly open your hips and “pop” the bar into a Push Press, elbows locked out and some part of your ear visible in front of the bar. Return the bar to the rack position across your upper chest.

As noted earlier this month, the Push Press is an overhead lift in which the initial movement engages the hips. With the bar in the rack position slightly bend your knees and close your hips. From this position rapidly straighten your legs and open your hips, driving the bar overhead to a locked out position. Return the bar to the rack position.

The Push Jerk has also come up this month. From the rack position do the “dip” (bend knees/close hips) then “drive” as in the push press (stand up/open hips). As the bar elevates drop under it in a ¼ squat (the “catch”) as you lock out your elbows and stand up. Bring the bar back to the front rack position.

A Split Jerk is essentially the same movement as the Push Jerk with one exception: on the “catch” you split one leg forward and one leg back in a semi-lunge position as you lock out the weight above, then stand up. This one’s a little tricky, and it may well be the deciding factor in how heavy you go. The complex in toto is therefore take the bar from a squat rack, do a thruster, bring the bar down to the front rack and do a push press, back to the front rack and do a push jerk, once again to the front rack and finish with a split jerk. If you drop the bar at any time it is a failed rep.

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