SPECIFIC BARBELL PREP
5 Strict Press @ Empty Barbell
5 Push Press @ Empty Barbell
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65%
STRENGTH
Push Press
For Load · Every 2:30 x 4 Sets
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based off the 1RM Push Press.
CONDITIONING
Every 2:00 x 5 Sets
7/5 Cal Echo Bike
10/7 Dual Dumbbell Hang Clean and Jerk
DB: 22.5/15kg
Goals :55-1:15 per set
Stimulus Grip and Upper Body Interference
RPE 7.5/10
Primary Unbroken Dual Dumbbell Hang Clean and Jerk every set.
Secondary Consistent times across all five sets.
OPTIONAL ACCESSORIES
2-3 Sets For Quality
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
10-15 GHD Sit-Ups
