With respect to the heath Ervin held a press-focused training with a various and numerous exercises. It was good but I am simply unable to recollect everything exactly, not to mention the reps and the sequence… Well, I give it a try: one hour workout, 16 kg / 12 kg, including but not necessarily limited to:
JM
- 2x3-3 military press
- 10-10 saw several times in between
- 2x3-4-5 side press
- 3x5-5 arm bar press
- 5-5 Roman arm bar press
- 3x10-10 renegade row in between
- 3x5-5 clean-drop-jump-saw-clean
- 2x10-10 floor press
- 2x5-5 sitting press
- 10, 5, 5 catch up in between
- 2x5-5 clean&viking push press
- 20-20 clean&viking push press
Stretching
JM
- 2x3-3 military press
- 10-10 saw several times in between
- 2x3-4-5 side press
- 3x5-5 arm bar press
- 5-5 Roman arm bar press
- 3x10-10 renegade row in between
- 3x5-5 clean-drop-jump-saw-clean
- 2x10-10 floor press
- 2x5-5 sitting press
- 10, 5, 5 catch up in between
- 2x5-5 clean&viking push press
- 20-20 clean&viking push press
Stretching
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