Split /push jerk foot work
(See pictures below.)

Work to heavy push jerk/split jerk

3x500m Row test.

MWOD 279

Post jerk loads and 500m row times to comments.


Ryan in Colorado!


Jerk Landing

There are two types of landing for the jerk: split and push jerk. In a push jerk, your feet start under your hips. You do a QUICK dip/drive and you push your body DOWN under the bar to move the bar overhead and land in a partial squat.

When you work on your footwork for the split jerk, think of it as wedging your body under the bar and stacking everything in a vertical column. Start with your feet under your hips, and take a lunge step forward (for footwork purposes, your hands can be on your hips to start – add the overhead component after the footwork is squared away). Put your back knee on the floor. To find your perfect split jerk position, raise your torso vertically maybe 12″, and you’ll be in a rock-solid position. Your front foot is turned in slightly, and your knee is stacked over your ankle (the weight is in the heel); your back leg is slightly bent (weight is on the ball of the foot). (Of course, this is the basic starting position and can be adjusted from there.) The most important thing is to keep your hips square to the front, and the bar, shoulders, torso and hips are in one line over the center of your base.

Post thoughts to comments.

Friday WOD, July 15, 2011

9 thoughts on “Friday WOD, July 15, 2011

  • July 15, 2011 at 6:41 am

    Jerked 112.5 kilos or 247.5 lbs for a small pr. Previous pr was 245 at bodyweight of 215#. Current bodyweight is 190#. I made a mathematical error going for 120kg. Should’ve attempted 115 instead. No rowing.

  • July 15, 2011 at 7:39 am

    I jerked well my first time of jerking. 185# for a clean crisp jerk.
    My first time on the Rower as well. Rowing was tons of fun…besides the fact that my arms and legs gave out. The only thing that could have made it any funner would have been to have thrown in 50 burpees in between rounds. Who knew such little time on the row could be so painful and draining? 1:30; 1:43; 1:40.

  • July 15, 2011 at 8:17 am

    Leanfit Leanfit Leanfit. was easy easy easy! 10 rounds!

  • July 15, 2011 at 12:12 pm

    SC: 145# jerk

    WC: 1:44 / 1:49 / 1:58

  • July 15, 2011 at 2:53 pm

    “Yumbo Yack”
    Lastnight [while drinking (heavily)], I discovered that if you take a Jack in the Box taco and put a chicken strip in the middle, you will create a flavor explosion.

    2 “99 cent” Tacos
    1 order of Chicken Strips
    16 or so whiskey and cokes

    I call it the “Yumbo Yack.” Ignore the post meal bowel movements.

  • July 15, 2011 at 6:14 pm

    Thanks to Amie and Andrew I finally, FINALLY did a legit jerk!!!!!! It was nothing short of a miracle!!!
    Stopped at #115, failed 125# 3 times and called it a day.

    Did the leanfit wod-ish yesterday. Only 3 rounds due to snail pace on double unders

  • July 15, 2011 at 6:14 pm

    To clarify, I did the leanfit wod from yesterday, today after the jerks. OK glad we’re on the same page now

  • July 16, 2011 at 1:00 pm


    I am looking forward to the fall. Need some cooler weather.

Comments are closed.