Here’s a demo of the one-arm jerk:
The keys here:
1) Primary mover: the legs. The legs dip (this is called the first knee bend) and then drive the kettlebell off the chest.
2) There is a second knee bend after you get the kettlebell up in the air which will dip you “under” the kettlebell. This allows us to continue driving the kettlebell up with the legs, instead of pressing it out with the arm.
Another demo, just in case you can’t see the second knee bend:
Notice how Rachinsky is going down into a almost) full squat, but his back stay in the same locked position, aka he’s not bending forwad at the bottom of the squat (Still can’t see it? Key in on his elbows. See how they always point forward and don’t end up pointing towards the floor at the bottom?)
You’re jumping just high enough to get off the ground. More like a “hopping squat”. But hopping sounds weak. So jumping squat it is.
3x max pullups (palms away)
3×15 Hollow Bodies
Post pullups to comments.
No rest between movement.
1 min one-arm jerk RT
1 min one-arm jerk LT
1 min rest
Post total RT and total LT to comments.
Rest as needed before WOD 3: five minutes or longer. Now would be a good time to start getting a little bit of protein, carbohydrate, and water into your system.
5 Rounds for time:
20 kettlebell jumping squats
15 single-arm swings
10 Strict Press
Post time and weight used for comments.