thrust - A sudden or violent lunge with a pointed weapon or a bodily part
In the wrestling competition, Jerry's opponent had him pinned down, but with a strong thrust of his arms, Jerry pushed this opponent off of him, and then had his opponent pinned down instead.
hackneyed - (of a phrase or idea) lacking significance through having been overused; unoriginal and trite

Ricky was ready to tell his boss he was completely prepared for the job, but he wanted to avoid being told a hackneyed expression like "make sure you have his ducks in a row."