Push press:
3 x 5 @ (up to) 75% of 1RM
Then:
1 x 5 @ 40-50% of barbell push press 1RM (Left)
1 x 5 @ 40-50% of barbell push press 1RM (Right)
1 x 3 @ 40-50% of barbell push press 1RM (Left)
1 x 3 @ 40-50% of barbell push press 1RM (Right)
Rest as needed between all sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. If imbalance is identified in single-arm press, make necessary skill work adjustments in the coming weeks.
And then, on a 10 minute descending clock, get as far as possible:
15 Slam ball + 15 Abmat sit-up @ 40lb. W, 50lb. M
10 Lateral medicine ball throw (Wall, no partner- 15lb. W, 20lb. M)
20 Slam ball + 20 Abmat sit-up @ 30lb. W, 40lb. M
10 Lateral medicine ball throw
25 Slam ball + 25 Abmat sit-up @ 20lb. W, 30lb. M
10 Lateral medicine ball throw
30 Slam ball + 30 Abmat sit-up @ 15lb. W, 20lb. M
10 Lateral medicine ball throw
35 Slam ball + 35 Abmat sit-up @ 10lb. W, 15lb. M
10 Lateral medicine ball throw
Hammer mechanics, standardize breathing, and hustle throughout. Goal is always high-quality completion, and never running out the clock.