Strength
Bench press
3-70%
3-75%
3-85%
3-90%
Workout
12 min AMRAP^
7 KB Clean & Jerk/arm
14 Step ups (24/20″)
21 Sit ups
^All movements performed with a single KB – 53/35
**So we’ve got another push/press workout following a bench press day. Slightly different this week in that we’re using a unilateral movement with the KB clean and jerk. One thing I want to point out.. nay, stress.. is that when a pressing movement is programmed – strict, push, jerk – that you understand the difference between those three. This holds true whether we use a barbell, dumbbell, or a kettlebell. The rack position might vary slightly depending on which implement you’re using, but you start in the same position (shoulders) and finish in the same position (overhead), and it’s what happens between that start/finish area is what you need to understand. So when we ask you to preform a strict or shoulder press, your hips don’t move. When we ask you perform a push press, you dip down (slight knee bend) ONCE then fully extend knees and hips to drive the weight overhead. When we ask you to perform a push jerk, we look for a second dip or drop when performing the movement.
Now that you have the full arsenal of overhead pressing movements as well as cues and corrections. I urge you to educate yourself outside the gym, and ask questions when you’re in the gym.
With that said, we’re asking for a ‘jerk’ here, not a clean and strict press or a clean and push press. If you don’t do that second drop and also fail to stand up fully after the movement, you are doing it in correctly. These videos give you a chance to see someone else perform the movement, hear different cues from other coaches, and educate yourself outside of the gym.