Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night.”- Psalm 1:1-2
Push jerk 1-1-1-1-1-1-1 reps
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Push Jerk
Dip (quick drop of the hip)
Drive (rebounding extension of leg and hip)
Press and dip (press overhead while dropping hip again
Rise to full extension (extend hip and leg again)
Lower bar to shoulders and repeat
More functional, efficient, and effective than the push-press, this is an important lift .
On both the push press and jerk the “dip” is critical to the entire movement. It may come as a surprise to some that the dip is not a relaxed fall but an explosive dive. The stomach is held very tightly and the resultant turn around from dip to drive is sudden, explosive, and violent.
