Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to and find your 1RM push press/ push jerk. Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight.
Then, 3 rounds of:
5L, 5R Kettlebell clean + push press @ 65-70% of new push press 1RM
5 Weighted pull-up/ L-pull-up/ Partner assisted pull-up/ Diligent negative pull-up
Rest as needed between sets. If push press sets require interruption, adjust one interval down and continue. Scale pull-up to full ability in each round.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And then, 3 rounds of:
15 calories Airdyne
15 Box jump @ 20″ W, 24″ M
15 Push-up
:15 sec. rest
Perform mindful, specific breathing, and work until the rest. Hustle in transitions, stay focused, and earn your condition.
And finally, “Time under tension”:
25 Dowel partial pull-over + 50 Hollow rock
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy overhead day, and improving position for next time.