Friday

• 5-5-5-5-5 Overhead press (strict)
• 3-3-3 Push Press
• 1-1-1 Push Jerk

The Jerk. The jerk is the single most explosive overhead movement the human body can perform. It incorporates starting with the barbell racked across the shoulders in somewhat of an overhead press position, a short eccentric phase in which the knees are flexed for a very short duration, then an explosive leg drive up to impart momentum to the barbell.

This is followed by an aggressive pressing of the body under the bar (not pressing the bar up), catching it at arm’s length before it develops excessive downward momentum, and recovering to a stable, standing overhead position.

• Then a plate push challenge (100 yards under 60 seconds)...