Shoulder Press
1×10 @ Bar
2×5 @ 30-60%
2×5 @ 70% + 3-10lbs
1x max reps @ 70% + 3-10lbs

7 Rounds
7 Ring Dips
7 Power Snatches (115/75)
7 Burpees

This is week 5 of our 6 week Pressing program. These working sets should be very heavy. At this point, we can start making smaller increases. If you did not get 5 reps on your last set last week, stay at the same weight. If you got between 5-10, move up 3-5 lbs. If you got 10+, go up 5-8 lbs.

For the conditioning, choose a weight for the Snatches that you can string together fairly quickly. These should be mostly touch-and-go the first few rounds, then slower as you get fatigued. Try to move quickly through the burpees, and scale the Ring Dips to Banded Ring Dips, Walker Dips, or Box Dips.

Leave a Reply