Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
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Stimulus and Strategy:
Today’s workout is a classic heavy day. The goal is to find a heavy single shoulder press, triple push press, and set of 5 push jerks. Keep in mind that heavy is relative to each person. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience level, should focus on technique before adding weight.
Scaling:
Reduce the load on the barbell to maintain the safety and integrity of each lift.
Reduce the complexity of each movement by reducing the load. Using dumbbells can also decrease the complexity as you do not have to worry about getting the chin out of the way.
In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Just because the shoulder press is a strict upper-body movement, it doesn’t mean it has to be slow. Move the barbell to the overhead position by keeping your body tight, taking in a big breath, getting your head out of the way, and driving your hands to the sky as quickly as possible.
Resources:
The Shoulder Press
The Push Press
The Push Jerk
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