Today we are working all three overhead presses and all three squats. It's a terrific workout to help you develop your skill in each lift. It is a very demanding workout on shoulders and your coach will help guide you through mobility to improve your front rack position. Who doesn't want a nice rack?
10 Shoulder Press 115/75
15 Overhead Squats 115/75 (split squat modification)
20 Push Press 115/75
25 Front Squats 115/75
30 Push Jerks 115/75
35 Back Squats 115/75
This workout is from the rack and develops core & shoulder strength, and leg endurance. Aim to complete this workout in less than 15 mins. If you split snatch or have been told by a coach to not overhead squat, you will overhead split squat.
The reps DO NOT need to be completed unbroken. In fact, we recommend breaking the push presses and push jerks into sets no larger than 10. Similarly, consider partitioning your front and back squats into sets of 10 and 5. This workout taxes all three metabolic pathways and is surprisingly aerobic. Good luck! Compare to Feb 7, 2015
Happy Birthday Derek!
We hope your special day is filled with good food, good drink, lots of love, laughter and perhaps a heavy barbell!
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