Workout: May 16, 2012


Push press 3-3-3-2-1

6 sets of 3 seated box jumps (rest about 1 minute or more, as time allows, between sets)

The weights can increase in every set, but this is not a true 1RM attempt. It’s a heavy single for the day. The goal is to dial in your form on the triples and then do a perfect heavy single.

On the box jumps, the goal is speed and power out of the bottom, not height. Instead of stacking plates on a 30-inch box and sacrificing your shins to the jumping gods, do a seated tuck jump.

For something even harder, perform a clean or snatch from the knees (empty bar).


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