Warm-Up - Storm 3 of the following:
3 min plate switches
1600 m row
800 m run
100 double unders (or 300 singles)
100 KB swings 25/35
3 laps on the elliptical 8/10
5 mins spin bike jogging (out of the saddle)
Daily Workout -
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 exercise to comments.
Workout Notes:
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 (3 of the above) 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. Make sure you post your results. Doing so will help you know where to get started next time.
AHASP - TL/DR - ... "AHASP (As Heavy As is Safely Possible) is redundant and condescending."
Lift Club …
Complete the “Warm-Up” from the “Daily Workout” above.
Complete Stretches in video (R)
Workout …
5-4-3-2-1 reps per set of bench press
Rest 2-5 min between each set.
then, 4 rounds of the following:
8-12 side lateral raises
4 back squats 95/155
Musings …
What is “Lift Club?”