Push Press and Push Jerk Progressions

Strict Press: Setup

Dip and Hold: Shoulders stacked over the hips and heels.

Dip and Drive Slowly: Shoulders stacked over the hips and heels.

Dip and Drive Fast: Shoulders stacked over the hips and heels.

Dip and Drive Fast: Don't pause at the bottom of the dip.

Push Press: Lockout your legs and hips before pressing.

Jump and Land: (Hands at Sides) Hip Extension and Footwork

Jump and Land (Hands at Shoulders): Hip Extension and Torso Position

Jump, Punch, and Land with Arms Extended Overhead: Timing

Push Jerk with PVC: Pulling head out of the way

On a 10:00min Clock:
Max Distance Row, Bike, Ski,
– Alternate work and rest with a partner.

*1min intervals*

For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

*total weight combined 15 sets*