The kettlebell Jerk is a complicated lift especially when doing it repetitively. In sport you have to do the lift for a continuous 10 minutes which makes the weight seem heavier and heavier as the time passes. For this reason alone it makes the Jerk a complicated move. You have to find different positions so that you may rest and catch your breath.
The rack being one of the most difficult positions to find because the kettlebells rest on your arms and chest. As seen here, Valery F. has both 32kg bell in his rack position. It's different from everyone because we are not all the same.
The reason why I addressed this is because it is one of my flaws that I need to work on. Earlier this week I was able to reach 5 minutes in my Jerk set. The first time was much more difficult than the second. I was comfortable with my rack for the first couple minutes. I would have to adjust my arms so they would sit well on my hips and body. I was getting 4 to 5 of the 6 points of the rack that is needed for a comfortable position. As I continued my rack started to deteriorate. I was using my arms to hold the bell rather than my body. It shows in the performance. Yesterday I did the same set but I was able to get the bells into the rack position faster which helped save energy so I can last the entire time. I felt as if I could go even longer which is nice. Next time I do the 5 min set I will push it a little faster.
July 13th
One Arm Press-
12kg-10/10
16kg-10/10
20kg-10/10
24kg-10/10
KB Jerk @ 2 x 12kg- 3min 10rpm
KB Jerk @ 2 x 16kg- 5min 10 rpm
OAJ @ 32kg- 2min/2min 8rpm
http://www.youtube.com/watch?v=qBgUpjiWGFw (link with my 5 min set)
July 14th
Swing @ 12kg- 20/20
Snatch @ 16kg- 2min/2min 14rpm
Snatch@ 16kg- 2min/2min 14rpm
OA LCC+J @ 20kg- 3min/3min 8rpm
Swing @ 24kg- 3 x 10/10
July 15th
OA Jerk @ 12kg- 15/15
Jerk @ 2 x 12kg- 2min 12rpm
Jerk @ 2 x 12kg- 5min 12 rpm
Jerk @ 2 x 16kg- 5min 9 rpm
OA Jerk @ 32kg- 2min/2min 8 rpm
2 mile run- 18min
http://www.youtube.com/watch?v=LF_MEvK5Rhw (2nd 5 min set)
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