Warm up:
1600 m. row (7 out of 10 intensity)
Then,
Perform 3 straight sets of each of the following. It is best if done in the order given.
3 jerks AHAP
8 push press AHAP
12 OH press (strict) AHAP
Post weights used per set to comments.
then,
1 mile run (not three sets here)
Your 2 mile challenge is included within the workout today. Split them up. One before. One after. It doesn't matter which.
It is always best to perform exercises which are most complex first. Fatiguing your muscles, nervous system and/or metabolic pathways prior to performing complex movements can be detrimental to both performance and safety.
Complex, or "compound" exercises can be defined as those which involve use of multiple joints, muscle groups and/or movement patterns. Squats are good examples of a compound/complex movements.
For today's workout, get a good warm-up (row) and perform several lighter sets of jerks before piling the weight on. Next go to the pushpress exercise. Then, form up on the OH presses. Rest as much as you need between exercises and sets. You should be fully recharged before attempting another set. You only get 3 sets per exercise so each one must count to gain max benefit.
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