PM:
Klokov Push Press
115x4
145x1
165x1
200x1 - first attempt @ 200lbs!
“Push press is the dynamic version of a more common strict military overhead press. This compound exercise works multiple muscles but the work horses in this movement are the deltoids, triceps and traps. Due to initial leg drive, push presses engage quadriceps, glutes and hamstrings while abdominal wall and lower back stabilize the trunk preventing excessive spinal arching. Essentially push press is a total body exercise which has number of performance benefits”. - Science & Strength
PM:
HPC - 15x10 @ 75lbs
Overhead Plate Raises - 5x10 @ 35lbs
“The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation
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