CrossFit | 190228
Thursday

190228

Workout of the Day

74

Push jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

The Push Press

In the push press, the core-to-extremity principle is obvious as the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.

Watch The Push Press

The Push Jerk

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk

Comments on 190228

75 Comments

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Shawn Hakimi
January 24th, 2020 at 2:36 pm
Commented on: 190228

116-138-148-160-170-180-190-195-200 Rx'd

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Matthieu Dubreucq
November 27th, 2019 at 8:22 pm
Commented on: Khan Academy

Love this little clips, they are awesome (normative claim). Thanks.

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William Ma
July 24th, 2019 at 8:25 pm
Commented on: 190228

65-85-95-115-125-135-145-150-155(f)

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Nate Gordon
April 11th, 2019 at 4:11 pm
Commented on: 190228

135-165-175-185-195-205-215-220pr-225pr

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Francisco Alférez
April 8th, 2019 at 9:57 am
Commented on: 190228

32-42-47-47-51-56-60-60-65-kg.

71-93-104-104-112-124-132-132-143-lb.

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Kury Akin
April 4th, 2019 at 3:12 pm
Commented on: 190228

60,60 62.5,62.5,62.5

65.65.65.65kg. Subbed thrusters as cause less stress on knee injury.

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Manchild Manchild
March 25th, 2019 at 5:13 pm
Commented on: 190228

dumbbells, and E2.5MOM


2x80

3x100

130(f), 3x120

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John Doody
March 24th, 2019 at 3:24 pm
Commented on: 190228

155-165-170-175-180-185-190-195-200(fail)lbs

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Sebastien Hotte
March 22nd, 2019 at 7:56 pm
Commented on: 190228

Up to 185lbs in full squat jerk

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Matt Crouse
March 9th, 2019 at 11:06 pm
Commented on: 190228

115,135, 145,155,165, 185, 195, 200 fail

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Travis Owens
March 6th, 2019 at 3:45 am
Commented on: 190228

135, 145, 155, 155, 165, 175, 175, 175, 175

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Clint Michael
March 5th, 2019 at 5:42 pm
Commented on: 190228

135, 155, 175, 185, 190, 195, 205, 215, 220-fail

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Nathan Bynum
March 4th, 2019 at 11:58 pm
Commented on: 190228

Rx 95x5, 115x5, 135x3, 145x3, 155x3, 165x1, 175x1, 185x1, 195x1

M / 39 / 6' / 194lbs

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David Mz
March 4th, 2019 at 8:19 pm
Commented on: 190228

135 *5

155 *5

185*3

190*3

190*3

205*1

215*1

220*1

225*1 New push press PR

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David Mz
March 4th, 2019 at 8:22 pm

225lbs -1

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Tripp Starling
March 4th, 2019 at 8:10 pm
Commented on: 190228

95-105-115-125-135-145-155-165-175(pr)

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Ian Heeks
March 4th, 2019 at 5:38 pm
Commented on: 190228

Limited as I’m having to clean from the ground each set.

60kg, 70 x5

80, 90 80 x3

80 singles x4

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Morgan Greene
March 4th, 2019 at 2:13 pm
Commented on: 190228

65-70-75-80-85-88-90-93-95 (missed jerk on the last one)

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Knox Williams
March 3rd, 2019 at 4:55 pm
Commented on: 190228

110, 132, 154, 165, 165, 165, 154, 154, 154 rx

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Michael Arko
March 3rd, 2019 at 12:26 pm
Commented on: 190228

PT said avoid pressing overhead. So I replaced with this:

15 minute amrap

15 box jumps 24”

12 push ups

9 deadlifts 150lbs

5 rounds + 6 DL

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Sam Pat
March 2nd, 2019 at 11:58 pm
Commented on: 190228

5000m row

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Eric Love
March 2nd, 2019 at 6:48 pm
Commented on: 190228

Sub Strict Press

135(5), 140(5)

145(3), 150(3), 150(3),

155(1), 160(1), 165(1), 170(f)

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Claire Fiddian-Green
March 2nd, 2019 at 4:10 pm
Commented on: 190228

5=65 lbs., 75

3=85, 95, 105

1=110, 115, 120, 125

Completed 3/2/19

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jeff pugel
March 2nd, 2019 at 3:05 pm
Commented on: 190228

44/M/230

5 - 95lbs

5- 95 lbs

3 - 105 lbs

3 - 115 lbs

3 - 125 lbs

1 - 135 lbs

1 - 140 lbs

1 - 145 lbs

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Dmitry Zolotyh
March 2nd, 2019 at 12:47 pm
Commented on: 190228

55-55-60-60-60-65-65-70-70 kg

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Jesse Montagnino
March 2nd, 2019 at 5:35 am
Commented on: 190228

95-115

135-145-155

160-170-180-180


D

35-40

45-50-55

60-65-65-65

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Albert Kombe
March 2nd, 2019 at 1:32 am
Commented on: 190228

75-95-115-135-145-155-165-180-195lbs(PR)

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Nathanael Akin
March 1st, 2019 at 11:58 pm
Commented on: 190228

Limited on time, so didn't get to make each set a working set.

115-125-135-155-155-165-175-185-175

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Shannon Said
March 1st, 2019 at 10:52 pm
Commented on: 190228

5s - 60kg

3s - 65kg

1s - 70kg

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Brian Rosenbaum
March 1st, 2019 at 9:02 pm
Commented on: 190228

M/56/6'2"/179

5x 115,125

3x 135,145,150

1x 155, 160, 165, 170(f) so close


PR is 177 in 2012

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Brian Rosenbaum
March 1st, 2019 at 9:03 pm

Did push press, not push jerk

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Coastie Nick
March 1st, 2019 at 8:52 pm
Commented on: 190228

95-105-115-125-135-145-155-160-165-170

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Yura Gorbach
March 1st, 2019 at 8:45 pm
Commented on: 190228

40-50-55-60-65-70-75-80-80

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Viktor Wachtler
March 1st, 2019 at 7:48 pm
Commented on: 190228

Did push press by mistake.

40-50-55-60-65-70f-70f-65-67.5kg

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Sam Meixell
March 1st, 2019 at 1:02 pm
Commented on: 190228

95-105-115-135-145-155-165-165-165

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Tyler Wood
March 1st, 2019 at 11:34 am
Commented on: 190228

95-105-115-125-135-145-155-160-165lbs

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Byron Hills
March 1st, 2019 at 3:58 am
Commented on: 190228

135-135

145-145-145

155-165-175-175F-175

Didn’t get into much of a squat

1st time at push-jerk

Need lot’s of practice with lighter weight

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Shane Azizi
March 1st, 2019 at 3:05 am
Commented on: 190228

135, 155, 160, 165, 175, 205, 225, 245, 265(f) RX

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Js Smith
March 1st, 2019 at 3:03 am
Commented on: 190228

5s: 35#/45/55

3s: 65/75

1s: 85/90(PR)/90/90

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Michael Bishop
March 1st, 2019 at 12:36 am
Commented on: 190228

135 145

155 165 174

185 195f 190f 190f 190f


Didn't have much intensity tonight but the first jerk is something I rarely practice

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Hank McKibban
March 1st, 2019 at 12:07 am
Commented on: 190228

135-155-165-185-195-205-215(f)-215-225(f)-215

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Stacey Carpenter
March 1st, 2019 at 12:04 am
Commented on: 190228

85*5 95*5 105*3 115*3 115*3 125*1 135*111Fail not dropping like I need to

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Sebastian Chiriboga
February 28th, 2019 at 11:44 pm
Commented on: 190228

205-215 x5

225-245-250 x3

255-265-275-280 x1

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Brian Anderson
February 28th, 2019 at 11:44 pm
Commented on: 190228

155-165 x 5

175-185-195 x 3

205-215-215-F-215 x 1


M-42-69-170#

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Cy Azizi
February 28th, 2019 at 11:36 pm
Commented on: 190228

115,115,135,135,135,155,165,170,175

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Emily Moore
February 28th, 2019 at 10:46 pm
Commented on: 190228

40-55-60-65-70-75-80-80-85-90PR Push Press


Totally spaced that it was push jerk - stoked about the PR though!


F/36/120/5'5"

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John Nehra
February 28th, 2019 at 10:43 pm
Commented on: 190228

4 rounds:

1:00 wall-sit

10 single arm KB overhead squats

:30 wall-sit with 25-lb plate on lap

Rest :90 between rounds


Push Jerk (weight in lbs)

5x: 135, 155

3x: 165, 175, 185

1x: 195, 205, 215, 225 (fail)


Had nothing left in my legs following yesterday’s 5k row and the wall sits prior to the push jerks.

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Vincent Dahlqvist
February 28th, 2019 at 9:57 pm
Commented on: 190228

5x110Ibs

5x132Ibs

3x165Ibs (failed rep 3)

3x132Ibs

3x143Ibs

3X143Ibs

1x154Ibs

1x154Ibs

1x154Ibs

1x154Ibs

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Mark Yates
February 28th, 2019 at 9:28 pm
Commented on: 190228

5reps x135# x2sets

3x155 x3sets

1x165 x3sets

1x135 x1set


My form is not great. Trying to learn better timing, especially locking out arms properly at the bottom. It's pretty ugly. The last single was 135. I'm grateful to be able to work at it and see improvement.

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Steve Adams
February 28th, 2019 at 9:23 pm
Commented on: 190228

5- 95, 115

3- 125, 135, 145

1- 155, 165, 175, 185fail, 185fail.


M36/185/6'3"

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Hendrik Bünzen
February 28th, 2019 at 9:01 pm
Commented on: 190228

70-75-80-80-80-85-90-85-85 all in kg

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Non ho Capito
February 28th, 2019 at 8:51 pm
Commented on: 190228

Kg40í—5 kg50í—5 kg60í—3 kg65í—3 kg70í—3 kg80í—1 kg85í—1 kg90í—1 kg95í—1 17 years old

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Gordon Lee
February 28th, 2019 at 8:31 pm
Commented on: 190228

5x95lbs

5x95

3x95

3x95

3x95

1x105

1x105

1x115

1x115

First time doing jerk press.

Tried focusing on mechanics.

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Jacob Cram
February 28th, 2019 at 7:52 pm
Commented on: 190228

5x: 135.135

3x: 155.155.175

1x: 185.195(PR).200(f).195(ugly but got it up)

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Nicole Deaver
February 28th, 2019 at 7:28 pm
Commented on: 190228

Push Jerks

5@ 65/75

3@ 85/90/95

1@ 100/105/110(PR)/ 115(F)/110

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Tiffany Lance
February 28th, 2019 at 6:33 pm
Commented on: 190228

65-70-95-95-95-105-115

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Nathan Michael King
February 28th, 2019 at 6:29 pm
Commented on: 190228

195/215 x 5

225/230/235 x 3

240/245/250/255 x 1

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Scott MacArthur
February 28th, 2019 at 6:25 pm
Commented on: 190228

115,125,145,155,165,180,190f,185f,185 barely.

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Dale Trueman
February 28th, 2019 at 5:52 pm
Commented on: 190228

135 x 5 x 2

155 x 3 x 3

175 x 1 x 4

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Sebastien Fitzpatrick
February 28th, 2019 at 5:16 pm
Commented on: 190228

225 - 235(PR)lbs

245 - 250(PR) - 250lbs

260 - 265 - 270(PR) - 260lbs


Wrist doesn’t seem to bother me in the front rack or overhead. But the snatch grip yesterday bothered me.

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sebastien cote
February 28th, 2019 at 4:08 pm
Commented on: 190228

115-125 x5. 135-140-145 x3.

150-155-160pr. 165nearly !

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Albert Collins
February 28th, 2019 at 2:02 pm
Commented on: 190228

How long of a break between sets? And I’m not sure what my max push jerk is so how should I go about setting up percentages

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Lisa Stanley
February 28th, 2019 at 2:00 pm
Commented on: 190228

5 x 2 @ 75, 3 x 3 @ 95, 1 @ 115, 1 @ 115, 1 @ 115 that I split stepped pushing to the top and then 105 x 1 where I stepped again.

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Adrian Aguilar
February 28th, 2019 at 1:29 pm
Commented on: 190228

This was exactly what I needed this morning. This week's programming was killer! Lifted today in No Bulls and stayed away from any trappings like belt, wraps, etc. Wanted to stay comfortable and not push too hard. Feeling strong and ready for 19.2!


M/33/5'10"/185#


5 - 185

5 - 205

3 - 215

3 - 225

3 - 230

1 - 235

1 - 240

1 - 245 (PR TIE)

1 - Failed 250

1 - 235

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Ryan Doherty
February 28th, 2019 at 1:20 pm
Commented on: 190228

5 x 95 - 115

3 x 135 - 155 - 165

1 x 185 - 205 - 210 - 215(f)

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Selena Arweiler
February 28th, 2019 at 10:01 am
Commented on: 190228

22,5 for the sets of five - 27,5 for the sets of three - 32,5 for the sets of singles. all in kilos.

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Kevin Marshall
February 28th, 2019 at 4:04 am
Commented on: 190228

In Lbs

165, 190, 200, 210, 220, 225, 235, F245, 245

BW 173

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Ryan Smith
February 28th, 2019 at 4:00 am
Commented on: 190228

Hit Bench Press in this rep scheme today due to couldn't do a 5k row for Squadron PT.

Bench Press

95,115,135,155,175,185,205,225 failed, 215

Metcon

10 Min EMOM

10 Kettlebell Swings #53

5 Burpees

Finished each round with about 30 seconds of rest.

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yuya shimazu
February 28th, 2019 at 3:14 am
Commented on: 190228

80,83,90,93,95,

100,103,105,

105

all in kg!


bodyweight:76kg

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wen zihao
February 28th, 2019 at 8:00 am

u are strong

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Juan Acevedo
February 28th, 2019 at 3:06 am
Commented on: 190228

Intended Stimulus

.

Heavy day! If proficient with this movement, today let's maximize load. Go as heavy your mechanics will allow. Use the sets of 5's and 3's to dial in your mechanics and to build to a moderate/heavy load. Then go for it! Athletes familiar with this lift but not yet completely proficient can work sets of three instead of singles. Athletes new to the push jerk should work on drills to develop solid form. The drills proposed here can also be used as warm ups for experienced athletes doing push jerks.

.

Option 1


Push Jerk 5-5-5-3-3-3-3-3-3 reps



Option 2


5 sets

5 push press


5 sets

5 press behind the neck in power receiving position

5 sets

5 tall power jerks


5 sets

5 push jerks


For videos check @dotcomscaled on instagram

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Steven Thunander
February 28th, 2019 at 3:00 am
Commented on: 190228

Globo scale... If you have a rack and bumper plates do as Rxed. Otherwise go for really heavy singles that you can control on the way down back to your shoulders. Do this one from the rack if possible.

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Chris Sinagoga
February 28th, 2019 at 2:28 am
Commented on: 190228

Champions Club Scaling Notes


STIMULUS:

Every single movement we do is part skill and part strength — meaning there is both a coordination aspect and a positional stability aspect that go into making a movement performed well. The skill can usually be seen as timing with the core to extremity principle (using the hips to initiate the movement, not arms or legs); strength is seen in the static start, transition, and finish positions. Experienced athletes or freakishly coordinated new peeps can be coached on both at once, but usually I prefer picking one or the other to emphasize on a given workout.

When looking at the push perk, it’s a great opportunity to practice the timing and weightlessness that is needed in cleans, snatches, kipping movements, and running. Here’s a post I did on it a while back on the split jerk (same principles, though).

http://championsclub.squarespace.com/home/2017/11/15/coachs-corner-conor-and-mr-carey.html

I say use this opportunity to keep the weight lighter and feel as coordinated as possible. Can you let the bar go as you drop? How long can you keep your feet in the same place? Can you feel the *click* when you land? As with most max effort days, disregard the rep scheme. Or don’t. You’re your own boss.


GROUP:

Since the mobility is an issue for lots of us, going to split jerks might not be a bad bet, alternating legs on the split. Make sure there’s enough space between racks and such and start with sets of 10 or 20. If you’re not feeling the max effort tip today, then do an AMRAP with push press, lunges, and extended plank holds.


WARMUP:

Handstand — prep for overhead

Lunge or squat — prep for either landing

Kb swing — core to extremity

Jump rope — always

[insert thing you suck at]


KEY MATCHUP: your brain vs. the fear of dropping under heavy weight over your head


SCALING THIS WELL WILL CAUSE ME TO: feel coordinated


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Similar to overhead squat but loss of connection make it a tad more tricky.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Mobility issues are no fun!

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Eric O'Connor
February 28th, 2019 at 2:19 am
Commented on: 190228

We are getting really familiar with this scheme! This rep-scheme allows for plenty of time to practice and refine mechanics. At submaximal loads, athletes will have multiple chances to dial in technique and prepare themselves for near-maximum singles. Most of my athletes will attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. Here are some guidelines, I may use, for an athlete that knows their 1-rep max push jerk:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 85%

Set 5: 87.5-90%

Set 6: 90-92.5%

Set 7: 92.5-95%

Set 8: 95-97.5%

Set 9: 97.5-100% or potentially a new PR effort.

These percentages are general guidelines. Athletes respond differently to the same percentages, so I know I will need to still be hands-on with loading adjustments.

For less experienced athletes, I will likely remove the sets of 1-rep and have them continue to perform sets of 3 reps at submaximal loads. This will provide them with optimal volume to continue technical development.

As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

This movement this movement is very technically challenging, but improvements come from continuous practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement to a different shoulder-to-overhead variation. The shoulder press and push press are both viable options, but I see my use of these movements as being very rare, today.

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Rajat Samanta
February 28th, 2019 at 2:00 am
Commented on: 190228

50-50-55-55-55-60-65-70-75 all in KG.

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