Strength
Push press
Heavy 3
Workout
EMOM x 12
3 Power cleans
3 Front squats
3 Push jerks
Min 1-4 at 95/65
Min 5-8 at 135/95
Min 9-12 185/135
*1 min rest between rounds to add weight
**The push press, one of our more well known strength movements, is coming along nicely. We started off alternating it weekly with the floor press, followed by double KB strict press + eccentric work, high rep EMOM days and strict press EMOM days, and now we’re at heavy 3s, 2s and singles. I hope you’ve noticed the improvement not only in the weight you put on the bar, but in your overhead mobility, tspine mobility, and core strength. There’s a lot more gainz to be had than just strength gainz. Keep that in mind on these days.
The workout builds on the press sequence and utilizes the push press. What I like about today is that it forces you to learn, know and *feel* the difference between the two movements. It follows some power cleans and front squats. Keep all three movements separate – no clustering – and make sure you’re using a weight that you can go unbroken. Challenge yourself a bit, but make sure you’re hitting the lifts. You’ll be doing the same complex for 12 minutes, changing the weight every 4 minutes. If what’s listed is too heavy, find weights you can start, hang on to, and finish for each grouping.