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Monday February 22 2010
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Kara squat
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LP 2010-02-21
Have I missed something? What's a jerk spring? Is it different from a jerk dip/squat?
Rice Owls Catalysts 2010-02-21
C: PS:165#, 145#4X2 PJ: 215#, 165#4X2, WOD: ~44 inch box jumps
BG: PS: 125#, 95#4X2 PJ: 165#, 125#4X2

Gotta stop drinking.
John Smith 2010-02-22
ML 2010-02-22
Anyone able to give info regarding jerk springs?
Brian Reckdenwald 2010-02-22
Power snatch - max; 75% of that x 2 x 4
170 lbs; 135 x 2 x 4

Power jerk - max; 75% of that x 2 x 4
225; 170 x 2 x 4

Jerk springs - 90% (of jerk) x 5 x 5
225 x 5 x5

4 sets:
A1. 4 box jumps - 36"
A2. 10 Hanging leg raise
LP 2010-02-22
Ah. I see you have added a note to the posted workout.
If the bar is heavy enough, should we be trying to synchronize ourselves with the flex/oscillation of the shaft? it would seem that this would require a bit of a pause at the bottom, unless you really went slow on the way down...

I don't think I've ever seen you post this before; just curious - what is the reasoning behind this exercise? develop the stretch reflex of the quads? What is the diffrerent training effect compared to a standard jerk dip squat, and why shouldn't I do ALL my jerk dip squats like this?
Greg Everett 2010-02-22
LP - Springs are to improve elasticity in the bottom of the dip; dip squats are to improve basic postural/positional strength. If you pause for the whip of the bar, you will miss it.
TeddyB_SC 2010-02-22
P.Snatch-80 tried 85, but squat snatched. Then 60@2/4
Power Jk-95. Then 75@2/4
Jerk Springs-102
Gordo 2010-02-22
Had limited time this morning
Power snatch up to 60kg, then 45kg x 2 x 4
Power Clean up to 80kg, then 60 x 2 x 4

Didn't get the thread on jerk springs - not really sure I am jerking enough for this to be effective. Really need to build a better strength base (and add about 10kg of muscle mass to my lean 69kg frame - I just don't want to go through the pain and expense of buying all new uniforms).

Mark Gleason 2010-02-24
Coming off a pelvis/SI injury suffered from slipping of pullup bars and landing on edge of stack of ill-place bumper plates...still some lingering pain, but hell, I'm getting older - time to get used to that...back at'er.

PS - 64; 50 x 2 x 4
PJ - 90; 68 x 2 x4

Pain set in pretty badly, called it a day.
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