23.09.19

HEAVY DAY

Build to a 1-rep max push press.

Lift once every 2:30 or rest 2:00 between sets.

All sets 70% or higher.

For load:
Push press
5-5-3-3-3-1-1-1-1-1

For load:
Push press
5-5-5-5-5-3-3-3-3-3

Rest, stretch, recover.

30 reach-roll-lifts
50 banded face pulls

Target Load | Build to a 1-rep max push press

Today, you’ll hit 10 push press sets with an opportunity to find a new 1-rep max.

As you build, aim for a heavy set each of 5 and 3 reps, but don’t try to max out until the singles.

Focus on a vertical torso in the dip AND a fast drive. We will focus on these during the warm-up.

Lift once every 2:30.