Workout:
Perform the single-arm push jerk - work up to your 1-rep max. When you have reached your 1-rep max, perform 2 sets per arm of three repetitions.
That's it!
Instructions:
Every rep starts from the floor, and you alternate sides after each rep. Starting with your non-dominant arm, clean the dumbbell to the shoulder. Next, to perform the push jerk, do a short dip by bending your legs, reverse the movement and use the momentum to thrust the dumbbell upwards. As the dumbell starts moving up, jump up to a split landing position. If your lifting with your right arm, your left leg should be in front. Catch the dumbbell overhead in the split position and stand straight up – still holding the dumbbell overhead – by stepping back with your front foot and then stepping forward with your back foot.
Once you have worked up to your 1RM, perform 2 sets x 3 repetitions per arm. For these 3 rep sets, every rep still starts from the floor, but you alternate arms after each set instead of every rep.
When performing these, make sure that your lower back doesn't round when you clean the dumbbell from the floor. For the 3-rep sets, use a weight that you can do about 5 reps with (but stop at 3).
Questions? Comment below or shoot me an e-mail.
