November 16, 2021

Posted By: Christi


Part 1
Shoulder Press

Part 2
Push Press

Part 3
Push Jerk

Today we will be doing each one of the press variations for our strength work. Loading will obviously increase on the barbell from one variation to the next. In order to stay on pace I suggest doing your work sets on the 2, no more than 3 minutes. If you’re not sure where to start for the next movement, a good general rule of thumb is starting where you left off with the heaviest weight on the previous work sets. It’s likely you will be able to jump in weight as your work sets go on OR if newer, you can stay at the same weight across all five sets.

Post Work
Every 3 mins for 12 mins do:
8 L/8 R Bulgarian Split Squats, pick load
8 Bicep Curl, pick load
12 Banded Rows

Finishing today off with a variety of accessory lifts to fill in the gaps with our training. The bulgarian split squat will have you holding two dumbbells in the farmer’s position. This can be a challenging movement so modify to a weight that is appropriate for you even if that is your body weight. Bicep curl can be done in any way that you prefer. Use dumbbells or barbells and make sure they are challenging. The banded row should be done with a band tension that challenges you but allows for all 12 reps to be done in an unbroken set.