Monday 030428

Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 15 RM X 15 reps
20 Pull-ups

Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.

The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.

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enlarge image

Dave Leys' push jerk a moment before the catch; the hip is dropping, and the bar is rising. Notice his hip is back and his weight is on his heels.

Posted by lauren at April 28, 2003 8:55 PM