Tuesday – June 23

6 x 3

Tempo Strict Press 

*Explode Up / 2 second hold / 3 seconds down

6 x 1

Push Press 

4 x 1

Split JerkĀ 

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Be sure to start the strict press work around 50-55%, then work your way up. Building that eccentric strength is a huge part of maximizing your potential on handstand push ups and overhead barbell capacity. Once that is done, let’s go heavy on both the Push Press and Split Jerk.

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SUGGESTED WARM UP

  1. 3 Push Ups + 4 Strict Press + 5 Push Press + 6 Split Jerks – 3 sets, rest 1 minute between
  2. Stretch and mobilize wrists and thoracic
  3. 5 Sets of Cat/Camel (on all fours, extend and flex the low back) – hold each position for 2-3 seconds
  4. :20 on / :20 off: Intense run/row/bike/burpee – 3 sets, you choose movement

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