111123 – 531 Press
Warm up:
Shoulder Progression
Inchworm
Crab Walk
Super Friend Shoulder to Rear Sockett
Elbow Band
Skill:
Footwork – Push-Jerk
531 Press:
8 – 50% 1RM (warm up)
5 – 75% 1RM
3 – 80% 1RM
1 – 90% 1RM (max reps)
Cool Down:
High Pec Band (2 min each arm)
Scap Roll (2 Min each)
