12 Strict Press (95/65)
9 Strict Press (115/75)
6 Strict Press (135/85)
30 Hollow Rocks
.
12 Push Press (135/85)
9 Push Press (155/100)
6 Push Press (175/110)
30 Hollow Rocks
.
12 Push Jerks (175/110)
9 Push Jerks (185/115)
6 Push Jerks (195/125)
30 Hollow Rocks
.
*This is a strength workout, don’t feel any pressure or need to even try this unbroken.
*Weight can be taken off a rack
*Final weight should NOT be more than 80% of 1 RM Jerk
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This is going to require A LOT of weight changes. Thoughtfully write out your weights before the workout and remember, this doesn’t need to be an all out effort when it comes to your rate. Move well and crisply. Don’t short yourself on the hollow rocks.
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SUGGESTED WARM UP:
- 7 Slow Burpees + 7 Medium Burpees + 7 Fast Burpees
- Stretch and mobilize thoracic (rotations are key)
- 3 Strict Press + 3 Push Press + 3 Push Jerks (45/35) – Pause at top
- 10 Bent Over Rows (45/35) + 10 Good Mornings (45/35)
- Stretch and mobilize wrists – spend extra time here
- Warm up the barbell with 1 Strict Press + 1 Push Press + 1 Push Jerk at all three intended Strict Press weights