Workout of the Day
STRENGTH
Push Jerk
8-6-4-4-4
Notes
Bars will come out of the rack today.
Work on cycling the barbell from overhead, making sure your mechanics are consistent for every set:
-vertical dip with the torso supporting the bar
-powerful leg and hip drive
-aggressive push under the weight to receive the bar with straight arms and active shoulders in a quarter squat
Advanced lifters might aim to start at 50-60% of a 1 rep max and build. Newer and intermediate lifters can start as light as needed and add as technique allows.
ASSISTANCE
3-4 Sets for Load and Quality:
6-8 ea Single Arm Half Kneeling DB Press
12-16 Lateral Raises
10 Slider Hamstring Curls @ 30×1 Tempo
Notes
Continue the shoulder pump! Rest as needed between exercises, and aim for RPE 8.5+ on at least 2 sets today.
Use a slower down, faster up tempo on the first two movements.
Programming Template: Week 3/8
Open Gym staples and all around great dudes Sawyer and Javon post Murph
Fix your forward Dip in the Jerk
This 3:45 video shows the very common fault of shifting forward during the dip/drive portion of Jerks. This pushes the bar slightly forward instead of more directly up and leads to missed lifts at heavier weights.