Today we will focus on our Shoulders through the Push Press. Today will be the start of a new strength cycle for us. We will start by spending 15 minutes building to a heavy 1 RM Push Press. The goal is to set a base number to base your rep schemes off of for the next few weeks. We will be looking for a strong dip and drive followed by a smooth press over head. The bar should not stop after it leaves our shoulders. After this, we will move to the workout. The shoulder will not get a break here. You will have essentially six total two minute sets. You will start by performing 35 double unders then 15 Push Presses in the first two minutes. After that two minutes is complete perform another set in the next two minutes. After that is complete you will rest one minute. This will repeat twice more. You will notice that as we move through the workout the double under reps will stay the same, but the Push Press reps will decrease and the weight will increase.

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press

WORKOUT 

EVERY 2:00 FOR 2 SETS 

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders
9 Push Press (165/115)|(115/75)