What was inflicted on Wednesday…
Wednesday: Press Your Suck
3 minutes on treadmill
2×10 high jumps (just jump as high as you can)
3×10 overhead press @ 45 – you can either take this off the rack at shoulder height, or clean it to your shoulders to begin each set
1×10 back squat @ 45
1×10 back squat @ 95
1×10 back squat @ 115
During both the warmup and work sets, as soon as you finish one set of presses, do the corresponding set of squats, then rest for 1-3 minutes (as needed).
Note: Do not cheat with your legs to help the weight up on the OHPs. That move is called the “Push Press” and doesn’t isolate the shoulders/triceps as the prime movers. However, if you need to resort to the push press for any of the reps, I need to know.
Also Note: One OHP rep is counted from the top to the top (like a bench press); this means that you will need to get the weight extended overhead as the “zeroth” rep, and this can (should) be accomplished via the push press method. Bring the weight to your collarbones and press it up, and that is one rep.
For the final set of 5 at the top weight, do as many reps as possible with good form. Lift in the power rack for safety, etc, etc.
For the final set (1xX), do as many reps as possible with good form.
Overhead Press: 3×5 @ 65 / 3×5 @ 75 / 3×5+ @ 85 / 1xX @ 65
Back Squat: 3×5 @ 155 / 3×5 @ 145 / 3×5+ @ 155 / 1xX @ 135
Once you finish those matched sets, unload the bar, and do the following, focusing on form:
Overhead Squat: 2×5 @ 45
Front Squat: 1×5 @ 45 / 1×5 @ 65
Pullups: 25 reps, in however many sets it takes, with 30 second breaks between sets
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