Warm up:

1000 m. row (7 out of 10 intensity)


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.


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. 


Homestyle (for those off-site with limited equipment) -

You are going to need heavy DBs for this workout.  If your weight selection is limited, complete all sets with as much weight as you can find.  There is still benefit in terms of coordination, balance and accuracy if you practice PP and Jerks with lighter weights.  You may consider adding reps (sets of 12) to the Jerks.  Also, you may consider using bands in combination with your DBs for the strict presses, but know this: bands will NOT work for quick moves like PP and Jerk.  Any movement patterns developed for quick moves with bands will need to be re-learned.  Backtracking sucks.  

Sub row for 100 high sumos 25/35.