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Series

Week 2 Day 2 - Jerk

Practice these Points of Performance for today's workout:
1. Learn proper positions for the setup, dip, and drive
2. Learn to connect these positions to produce proper movement
3. Learn the mechanics of good leg drive
4. Continue to focus on pushing the body into a strong receiving position
5. Focus on staying tall throughout movement

Movement Practice:
1. Behind the Neck Push Press + Push Press - 5 sets of 10 complex (1 back + 1 front) reps @ RPE 5-6
2. Jerk Balances - 10 sets of 3 complex (1 left + 1 right) reps @ RPE 5-6
3. Jumping Lunges - 5 sets of 10 complex (1 left + 1 right) reps

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RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

Diane Fu’s Online Workout Videos on Alo Moves

Diane’s Bio

Diane Fu is a rising star coach in the world of strength & conditioning and CrossFit. As an Olympic-style weightlifting specialist and in a field that’s been dominated by men, Diane has been on a mission to introduce the sport of Olympic-style Weightlifting to athletes of ages, levels, and abilities.

Coaching is a passion for Diane, and it has become an expression of her knowledge and experience she uses to enable others to perform better. Just like her lifting style, Diane's talent for coaching has a masterful sense of order and precision. Diane is the consummate teacher who brings everything she has to give in helping her athletes meet their potential. As with any sport, Diane is constantly learning about everything she can about weightlifting styles, theories, and methods locally and abroad to improve and perfect her body of knowledge and her work.

Diane currently works as a Strength & Conditioning Coach at San Francisco CrosSFit and is also the founder of FuBarbell -- a concept and lifting club established in 2011 to create an environment to bridge the gap between the Olympic-style weightlifting world and anyone interested in exploring this sport recreationally and competitively.