“I’ll either find a way, or I’ll make one.” – Hannibal
3 Push Press + 2 Push Jerk 1-1-1-1
PRESS COMPLEX
Athletes will have about 12 minutes to build to a heavy set of 5 in this barbell complex
Over the 12 minutes of work, athletes can look to get in about 6-8 total sets
This works out to a set every every 1:30-2:00
MODIFICATIONS
PUSH PRESS
Double Dumbbell Push Press
Single Dumbbell Push Press
Landmine presses (if athlete has any shoulder issues)
PUSH JERKS
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Landmine presses (if athlete any shoulder issues)
For time:
15 Push Press, 115/85 lbs
15 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
12 Push Press, 115/85 lbs
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
9 Push Press, 115/85 lbs
9 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
— then —
15 Push Jerks, 115/85 lbs
15 Box Jump Overs, 24/20 in
12 Push Jerks, 115/85 lbs
12 Box Jump Overs, 24/20 in
9 Push Jerks, 115/85 lbs
9 Box Jump Overs, 24/20 in
WORKOUT BRIEF
DESCRIPTION
This 2-part day has a focus on overhead pressing
We’ll start the day by building to a heavy pressing complex of push press and push jerks
For our conditioning piece, we’ll work through two 15-12-9 couplets with no rest between them
After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout
The “dip” and “press” portion of each movement today will challenge your lower body stamina on top of conditioning
The intended time range for “Overreaction” is between 9-15 minutes
DUMBBELL BOX STEP-OVERS
We’ll use a single dumbbell for this movement
You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)
Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down
Alternate which leg you step up with on every rep
There is no need to stand to full extension on top of the box
You can face the box or complete these reps laterally
BOX JUMP OVERS
Just like the step-overs, there is no need to stand to full extension on top of the box
Jump up to the box to complete this station “RX”
For safety purposes in training, we recommend you avoid rebounding box jump overs
Stepping or jumping off the box is slower, but these are definitely the safer options
PUSH PRESS + PUSH JERK
Push Press: After extending the lower body, there is no re-bend of the knees
Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight
Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two
Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh
Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round
The barbell will be taken from the floor, not out of a rack
MODIFICATIONS
PUSH PRESS
Double Dumbbell Push Press (Equal Reps)
Single Dumbbell Push Press (2x Reps)
PUSH JERKS
Double Dumbbell Push Jerks (Equal Reps)
Single Dumbbell Push Jerks (2x Reps)
DUMBBELL BOX STEP-OVERS
Double Dumbbell Reverse Lunges (Equal Reps)
Single Dumbbell Reverse Lunges (2x Reps)
Jumping Lunges (2x Reps)
BOX JUMP OVERS
Over-and-Back Hops Over Dumbbell (2x Reps)
Jumping Lunges (2x Reps)
STRATEGY
GENERAL
There are a few ways to approach this workout based on personal preference
It is reasonable to pick one movement from each couplet to push the pace on, but not both
When cycled quickly, the box reps or barbell reps can be finished in no time
Trying to cycle both quickly will likely be unsustainable
Take a look at the following options:
Option 1:
Work quickly through the barbell movements
Steady state on the box movements
Option 2:
Break up the barbell movements into 2-3 sets
Cycle the reps on the box quickly
Option 3:
Hold a steady pace across the board on both movements
No matter your plan of attack, take a look at the following break-up options:
Set of 15:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
Set of 12:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
Set of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
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