Positional and mechanical improvement:
Barbell lifts
Beginner/ Intermediate: Deadlift, Pendlay row, bench press, squat, press, push press
Advanced: Sumo deadlift, push jerk
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and light (no more than 30-40% of 2RM, no more than 5 reps) and focus on power in the wp-contentropriate portion of each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then:
Press/ Push press:
3 x 5 @ (up to) 50% of 2RM in each lift
Perform lifts in order with rest between sets, and adjust weight immediately if any set requires interruption.