Connection (push)
March Push warm up
20-30 unbroken light kb swings
15 Lat pullovers - plate or cable (examples: Here or here)
100 Heavy offset carry
Week 3 of a 6-week progression of unilateral lower and upper body push. Stick with the same 2 exercises you chose last week.
Weighted squat jumps are a great way to work explosive strength. A substitute for this could be a box jump or an unweighted squat jump or if available squat jumps on a sanddune stepper or similar. Weighted box jumps are an advanced version of this if it is within your ability level. Focus is on the drive up and activation of leg muscles, not necessarily the depth of the squat.
For the upper body, first a drop set for shoulder press. If you did Shoulder press for the strength portion, you can substitute a chest press for this accessory part. Start with a load that you can get no more than 12-15 reps with. Immediately drop to a lighter load and continue until with that weight for max reps, then finally drop to one more lighter load to finish a max set. Max is not only 'failure' but max reps you can complete with sound mechanics.
After 1 drop set, move to 10 close grip pushups with an emphasis on front of shoulders and triceps. These can be performed with two hands on a KB, on the floor, or on a bench/ elevated surface. Knees down is also an option.
