This Saturday, get ready for a classic heavy day focused on overhead strength. The workout will include 5 working sets of single shoulder presses, 5 working sets of triple push presses, and 5 working sets of 5 push jerks.

You'll be working off a barbell rack, sharing bars with one or two partners who are close to your height for a smooth transition. If you prefer to work on your cleans, you’re welcome to clean the bar instead of taking it off the rack. In that case, you’ll set up on a platform to ensure safety and proper spacing.

With a total of 15 working sets, I'll be managing the time strictly to ensure everyone completes the workout within the hour. For the single shoulder presses, you'll rest for 2 minutes between lifts. For the triple push presses and sets of 5 push jerks, you'll have a 3-minute rest between sets.

As always, proper form and perfect mechanics take priority. If your form is solid, aim to add load across the sets and work toward finding a max for each lift. However, if your form is not yet where it needs to be, stick to the same weight and use this opportunity to refine your technique. Remember, mastering the basics is the key to building strength and preventing injuries. Let’s make it a productive and powerful session!

See you all in group classes or the open gym.

Cheers,
Big Cat

Warm Up

1 min each:
- PVC shoulder pass throughs
- PVC shoulder presses
- PVC Bradford presses

Tech

- Shoulder press
- Push press
- Push jerk

WOD

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

Cooldown