With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.
WatchThe Push JerkShuttle to Overhead
For max reps:
From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks
Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.
Post load and number of reps completed each round to comments.
Scaling:
The loads used by Games athletes are too heavy for most athletes. Pick a load that is heavy, but doable. If needed, reduce the run distances so you have 30-45 seconds each round to complete as many reps as possible of the jerk. Beginners should go lighter and focus on sound mechanics.
Beginner Option:
For time:
Run 200 m
10 jerks
Run 400 m
10 jerks
Run 600 m
10 jerks