Wednesday Workout: Jerk Technique, Running, and Wall Balls

The Reynolds girls demonstrate proper overhead positioning.

Skill

Spend 15 minutes practicing various drills for the jerk:

  • Push (or power) jerk
  • Split jerk
  • Behind-the-neck jerk

WOD

Level 1

  • Run 400 m
  • Wall Ball (14/10#) x 50
  • Run 200 m
  • Wall Ball x 25

Level 2

  • Run 800 m
  • Wall Ball (20/14#) x 50
  • Run 400 m
  • Wall Ball x 25

Notes

  • When performing a jerk, avoid the tendency to “press out” the top of each lift. Strive to catch the bar with straight arms.
  • Check out Karl’s webiste Paleo Picks and submit a meal or two!

19 thoughts on “Wednesday Workout: Jerk Technique, Running, and Wall Balls

  1. strong wrists, external rotation, big chests, active shoulders… lifters in the making!

      1. If they keep it up, they won’t have any shoulder mobility issues at 40!

  2. Hotel wod. 3/4 Angie. No pull-ups. 9:28.

  3. Level 2 w/ the weight scaled a bit:
    14# wall balls x 20, 10# for the rest of the wod
    800m and 400m runs
    10:52

  4. Level 2: 11:26 (10# Wall Ball)

  5. Level 2: 12:40 (14# WB)

  6. Level 2: 9:42 Rx’d

  7. Level 2
    8:22

  8. Split jerks – worked up to 3 sets of 3 @105#
    WOD (Level 2) – 10:28

  9. done 11/24
    WOD, level 2
    10:44 w/ 12# wb

  10. WOD – 400m run, 50 wb, 200 m run, 25 wb (14#) – 8.50

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