General Warm Up (5-10)
3 rounds:
5 Inchworms
Banded 7’s
:20 Side Plank (on elbows, each side)
Specific Warm Up (10-27)
Press:
5 Tempo Press (:03 up and :03 down, focusing on bar path, getting face out of way, etc)
5 TNG Press (focus on not resting on shoulder, rest locked out overhead, hit shoulder and press back up quickly)
Push Press:
5 Dip and Stand (focus on good dip position)
5 Pause Dip and Press (pause in dip 1-2 seconds, then drive out into push press)
5 Push Press (full speed, focus on hip drive and good position overhead)
Push Jerk:
5 Push Jerk Balance (top of head to lock out, focus on driving under bar)
5 Pause Push Jerk (pause in dip and in catch 2-3 seconds, focus on positions and fully opening hips on jump)
5 Push Jerk (normal speed)
Then build to starting load hitting 1-2 reps of each movement
(27-57)
Every 3:00 is only 1 set. You will execute all sets of press before advancing to push press, then all 3 sets of push press before advancing to push jerk. This leaves lots of time for rest and weight adjustments, the reason is to emphasize strength increases, as this is a heavy day. Start at loads that make you question if you can actually do 2 reps, and the rest will be worth the wait.
Press
2-2-2
Push Press
3-3-3
Push Jerk
4-4-4
Intermediate/Baseline: Same work as RX’d
2-2-2
3-3-3
4-4-4
(57-60)
2×20 supinated banded pull a parts (light and full range)
(0-5)
Today we go heavy with variety. We want to push up our strength numbers today, so that means all of our sets must be working sets. The goal is to start heavy and stay heavy. In the warm up, we will refine all 3 styles of barbell movements. As a general rule of thumb, with quality of movement not being a limitation, the barbell should continue to get heavier each time we switch the exercise. For some, hopefully few, there may be a chance they can push press more than they can push jerk. Lack of ability to push or power jerk more than you can push press is only a result of lack of coordination, timing and practice. If that is you, then today we hope to improve it.