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Dan looking cool during the heat of Open Gym!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 3 positions of the press, 4 positions of the push press, 5 positions of the push jerk

2. Seven minutes deliberate practice of the positions of the press, push press, and push jerk.

3. Overhead Complex

  • Press 1-1-1-1-1
  • Push press 1-1-1-1-1
  • Push jerk 1-1-1-1-1

Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)

3. "Engine Engine"

How far can you get in ten minutes with this complex?

  • 1 Muscle clean
  • 1 Front squat
  • 1 Press
  • 1 Strict toes-to-bar or knees-to-elbows
  • 2 Muscle cleans
  • 2 Front squats
  • 2 Press
  • 2 Strict toes-to-bar or knees-to-elbows
  • 3 Muscle cleans
  • 3 Front squats
  • 3 Press
  • 3 Strict toes-to-bar or knees-to-elbows

Etc...

Use 50% of your heaviest push jerk or push press. Score is total reps.

LIII: 135/95 #

LII: 95/65#, scale T2B as necessary

LI: 5 rounds NFT: 5 MC, 5 FS, 5 P, 5 hanging knee raises. Weight as appropriate. If you are still working on mobility for the rack position in the barbell front squat:

5 rounds NFT: 5 Goblet Squats, 5 MC, 5 P, 5 hanging knee raises.

Have fun!