Focus: The focus on the Strict Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.
Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.
We are doing 3-5 plyo push-ups here to really work on the dynamic extension and have speed of contraction. If speed tends to diminish after 3 then just do 3.. if you can keep 5 with great speed and power please keep 5.
Conditioning
15:00 EMOM
minute 1: 12 Dual DB Bench Press
minute 2: 12 Ring Rows
minute 3: 30m Dual KB Front Rack Carry
minute 4: 15-20 GHD Sit-Ups
minute 5: Rest
Dumbbells: 22.5/15kg
Kettlebells: 24/16kg
Stimulus and Objectives:
Goal: Complete each working minute with control and intention Stimulus: Midline Stability + Upper Body Interference
RPE: 6/10
Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement Secondary Objective: Sustain posture and shoulder position under dynamic load
