Posted

Thursday Sep 13 2018


The Power Jerk, what is it? Well without looking it up on you tube I’m going to suspect that it should be a Squat Jerk. I may be wrong but I always wanted to work on them in this gym so Squat Jerk it is. Anyways I don’t expect everyone or anyone for that matter to be great at these instantly so take some patience pills, take your time amd get to know your new friend, The Power Squat Jerk. 
Have a great Thursday!
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted πŸ™‚
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20”
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20”
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20’ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20’ Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

Thumb image

Angel Anderson35d

Power jerk is not a squat jerk. A power jerk is a push jerk but your feet move position whereas in the push jerk your feet start and end in the same position. Just FYI ;)

Thumb gaunt1

Grant Soletski35d

Who says so? Is it in the Bible or something?

Thumb 60af2c33 62b5 422b 8ffd 568584d36233

Chris Ness35d

troll

Thumb image

Angel Anderson35d

Yep. Jesus told me. 😜

Thumb fullsizerender

Sal Bertuglia35d

Angel is correct on this one ☝🏼

Thumb 22894233 10214772017601082 5933391272539582468 n

Timm Uhlmann35d

It's even in her name. That should've been your first clue

Thumb gaunt1

Grant Soletski35d

πŸ€¦πŸ»β€β™‚οΈ

Thumb 20160712 145051 1

Jennifer McFall35d

So after looking both up, they are very different. Which should I be doing since I'm not there in class?

Thumb gaunt1

Grant Soletski35d

We’re doing squat jerks LT.

Login to comment
Whiteboard
1+60cals+3bbo
^80# pj. 15@75#
85# SP Some EC
1 round, 30 cals. First burpees in 6 months!
1+36 Cals Stepups #16 WB
Jerk @ #115
1 round + 20 WB
Power jerk 100#
1 + 45 wallballs
100# Power Jerk , 90# x 5
2 rounds 9 cal
2Rds +36cals; 85# all tech work
HSW EC/JT&LK
2rds + .5 cals
1+3BBO; rx
Power jerk 85#
1+5bbo rx
Power jerk ^70#. ME 12@65#.
1 rd + 10 burpees. Power jerk ^ 90#
1 + 21 WB’s.
115# > 165# / 5 @ 150#. 1/4 squat for me. // SPUC for EC.
1+12 BBO
10# WB. ^55# jerk, 13 Max effort.
1 + 57 cal
70# for power jerks
1 + 45 cals 20" bbjo
75# PJ....poor form
1 Rd + 59 cals Rx
Power jerk to 75#
1+42 wallballs; squat jerk ^95#, 8@85#
Worked A LOT of weaknesses....handstand walking...ring dips...bar muscle ups....
Squat snatch up to 130#... some handstand fun
Rest day 🀘🏼
2+7 cals
1/3 jumps, 1/3 jump and step, 1/3 step overs. PJ was the bar for most of the time. Mobility issues all over the place. 🀣
2 rds + 16 cals
Power jerk ^165#. ME 11@155#.
72#, 65# 20 reps, 1 round plus 58 cals. Burpee step ups and 12# wallballs. Too dizzy.
72#, 65# 20 reps, 1 round plus 58 cals. Burpee step ups and 12# wallballs. Too dizzy.
2 rounds + 29 cals
2:35 for my first row / 3x20 for all sets of wallballs / Squat jerk triples: 95 WU, 115 WU, 135 WU, 145, 155, 165, 175, 185# / 8 rep of max effort @ 165# / GHD, power cleans, and MUs from yesterday complete in 6:54 / *2.) complete in 8:37 / Dips completed in 11-10, 8-7, and 5-4 / All dips from high rings / 3x10 GH Raise
1 + 26 wb. Rx but burpee step overs
Jerks up to #67, 10 @ #55
85# PJ/9@80#/1 rd RX
1 + 1st 7 burp BO
1 rd + 20wb
95# squat jerk ME- 7@90#
1+ 5 WB (16#) - stopped with 30 sec left back is still πŸ”₯
^115 squat jerk (60min pause squats) , 10 reps at 105#
Rest Day!πŸ˜„
Lived this one vicariously thru y'all.
1 rd + 55 WBs
1 rd +60+15+60+10/15 BBJO
1 + 5 cal That was awful.