Push Press (4 x 5)

4 Sets of 5 - Start difficult and add weight if you feel you can. Rest as needed between sets.

You will dip by keeping the heels down, allowing the knees to come forward, keeping the chest up and allowing the torso to move straight down. Bar stays over the middle of the foot. Butt goes down - avoid the chest dipping forward.

Stand hard and fast out of the dip. Move the face back. Keep the belly tight as you press the bar overhead. For the push press there is no re-bend of the knees. Rep finishes with the bar locked out over the middle of the body, ribs down.

When lowering the bar absorb with your knees!

Push Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your squat stance.

Split Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your split stance.

Then:

Accumulate 3 Min in a Double Dumbbell Overhead Hold

RX Men: 40# DBs
RX Women: 25# DBs

You can sub barbell if you don't have dumbbells or kbs

Score - Total time it takes you to accrue 3 min in the hold.For this you will hold a dumbbell in each hand, locked out overhead. Elbows locked, biceps by the ears - and the big one - BELLY TIGHT.

Do not overextend the belly! Squeeze the cheeks and pull the ribs down.

So if you hold for 30 seconds to start - you will rest as needed and then hold again. Maybe the second time you get 20 seconds. Now you have 50 seconds total.

Keep doing that until you have 3 min.