Today is the last day of team week and we will be working on push jerks. Many of you have been struggling with this movement, so consder this a little bit of trial by fire. Sometimes the best way to learn a new movement is to be placed in a situation where you need to do that movement. If you attempt to try and make your way through this workout on press and push press alone it is going to get very difficult, very fast. You will be eventually forced into doing the push jerk in order to lock the weight out overhead. When we become fatigued push jerk is one of the best methods for moving a load overhead in fast repetitive fashion.
Push Jerk Review:
- Stance is identical to air squat, press, push press and deadlift - feet shoulder width apart toes slightly out
- Bar is in front rack position with elbows under to ensure proper lines of force
- Movement initated by a short explosive dip (DIP)
- Trapz and shoulders press bar up in a straight path (DRIVE)
- Split feet and push yourself under the bar finish with biceps even with your ears and arms locked out; Head through the window (DROP/DIP)
- Stand up tall and reset feet by moving toes then heals in
- Return bar to start front rack position
Here is a quick video that reviews the push jerk
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