Warm up:
1000 m. row (7 out of 10 intensity)
Then,
Perform 3 straight sets of each of the following. It is best if done in the order given.
3 jerks AHAP
8 push press AHAP
12 OH press (strict) AHAP
Post weights used per set to comments.
Daily Extras - None
Workout Notes:
- It is always best to perform exercises which are most complex first. Fatiguing your muscles, nervous system and/or metabolic pathways prior to performing complex movements can be detrimental to both performance and safety.
- Complex, or "compound" exercises can be defined as those which involve use of multiple joints, muscle groups and/or movement patterns. Squats are good examples of a compound/complex movements.
- For today's workout, get a good warm-up (row) and perform several lighter sets of jerks before piling the weight on. Next go to the pushpress exercise. Then, form up on the OH presses. Rest as much as you need between exercises and sets. You should be fully recharged before attempting another set. You only get 3 sets per exercise so each one must count to gain max benefit. Make sure you post your results. Doing so will help you know where to get started next time.
I know you are itching for some running. It seems weird that anyone would "itch" to run, but I know you are.
You should try HIGH FITNESS. Candice kills it. Plus it'll get rid of that itch. At least, a bit.
Gettin HIGH at GPP