Volume

A tad of strength followed by pressing volume. When performed correctly with tension and stability the press becomes a total body experience

1. Ladder - 3 X (1, 2, 3)

a. Double Clean and Press (32 kg's)

b. Tactical Pull Up (Hollow Rock; chest to bar; 1 second pause at the bottom of the movement)

*2. Volume Press w/ Double Squat

5 Blocks!

a. 1 Arm Press 4 X 5 e @ 24 kg

b. Double Front Squat 1 X 5 @ 24 kg's

* Treat this as a challenge. Performing 100 presses each side in 5 blocks of 20 reps. Complete 5 presses each side on the minute; after the 4th minute, rest 10 seconds and follow with 1 set of 5 double KB squats. Rest 1 minute between blocks. Pick a weight that is manageable, yet challenging.