Today’s strength focus was push jerks — but not just moving weight, we’re building strength where it actually matters.

This week in strength, we focused on push jerks with an overhead hold, working at 70% across five sets of three reps.

While the movement itself is powerful and explosive, the real focus of this session was what happens after the lift. Each rep included a three-second hold in the overhead position before resetting.

This pause is where a lot of strength is built. It teaches stability, control, and confidence under the bar, especially in positions that often feel rushed or unstable.

By slowing the movement down at the top, members are able to develop stronger shoulders, better balance, and a more secure receiving position in the jerk.

It is a simple adjustment, but one that makes a big difference over time.