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Split Jerk Technique

Hey Vic City,

In certain WODs you'll see a movement listed as STO or shoulder to overhead. What the standard is, is exactly what it sounds like - you take the bar from your shoulders to a locked out position overhead. Most of us are familiar with the push press and the push jerk, both very common movements when the workout calls for a STO variation. The push press is often a bit faster and used for light weights, the push jerk is a bit more reliable, and used for heavier weights or bigger set ranges.

There is a third movement that can be added to our repertoire, and although seldom used in WODs, it is great for one rep maxes. This move is the split jerk. The most technical of the methods described above, but usually the opportunity to lift the most weight. Although, it too, is the most time consuming.

In Olympic Weightlifting competitions, time isn't usually too much of a factor, and the goal is to lift the most weight. The majority of the top Weightlifters in the world use the split jerk technique when competing.

Come into the Wednesday/Thursday class WOD to get some exposure to the split jerk. Check out a couple videos that are attached below. The first is about technique, your coach will have a good enough eye to give you some feedback without using chalk on the ground. The second video is a heavy lift.




Training Wednesday - Thursday

WARM - UP: 3 x 6 dowel dislocates, 12 air squats

SKILL: 1 Power clean, 2 Front Squats, 1 Jerk e90s x 10

Build each set making small jumps. Keep your technique clean throughout but if feeling good then push the last few sets.


This is a partner workout, in which each person works for 90 seconds. Your score is your total reps achieved in 15 minutes (each person will have 5 intervals to complete).

Rx: 6/10 calories row, 12 wallballs, amrap double unders in remaining time.

FG1: Scale wallball weight, single unders count for half reps

CP: sub KB snatch (35/53) for the wallballs (12 total reps, from hang position)

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