BARBELL FREE OPTIONS
1) Dumbbell or Kettlebell Push press
Use one weight and do each arm independently- 10 reps each side for 5sets
2) 10-9-8-7-6-5-4-3-2-1 reps
Scale HSPU to using a towel or pillow under head
Scale to Push ups
Use whatever KB weight you have
3) 10min EMOM
1 rep super slow negative HSPU
4) 16-14-12-10-8-6-4-2 reps
Narrow Push ups
KB or DB Russian twists
If you have a barbell we want you to work on some push jerk. Spend time mobilising before you start, working on thoracic and overhead mobility.
A) 10min EMOM 3reps each min use this as a warm up period, work on speed under bar.
B) Push Jerk E2MOM 3reps x 5sets
C) Spend 10min finding MAX Push Jerk
Only do this part if you feel confident and capable.