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Monday February 22 2010
Comments (10)  |  Help  |  Programs  |  Exercises

Kara squat
  • Power snatch - max; 75% of that x 2 x 4
  • Power jerk - max; 75% of that x 2 x 4
  • Jerk springs - 90% (of jerk) x 5 x 5
4 sets:
A1. 4 box jumps
A2. 10 Hanging leg raise

Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

Week 5
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10 Comments
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
http://www.thepetitionsite.com/1/stop-dave-castro-from-ruining-crossfit
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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