Class Announcement: No class March 26th
Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Rest as needed in between sets and movements. Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).
If you fail during a set, stay at the same weight for the next set. Do not increase. If you feel you need to go down in weight, then do so.
For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245
3 Rounds For Time:
10 Stone to Shoulder
25 Pushups from Stone