1 x 5L, 5R @ 40-50% of barbell push press 2RM
1 x 3L, 3R @ 40-50% of barbell push press 2RM
1 x 7L, 7R @ 20-30% of barbell push press 2RM
3 x 3L, 3R @ (up to) heaviest lift from above
Rest as needed between arms/ sets in both movements. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “1 x 5L, 5R″, it always refers to “Sets” x “Reps”. Demand full, aggressive lock-out in every rep. If imbalance is identified in any single-arm lift, make necessary skill work adjustments in the coming weeks.
And then, as quickly as possible:
Be mindful of position and attentive to pace. Breathe specifically and rest as little as possible.
This week, no matter where you train, and no matter for how long:
Assign yourself an honest percentage, and take the next month to make improvements. Give yourself a “Positional Accountability” raise for Christmas…