Hang Power Cleans & Klokov Push Press...

10x10  @ 75lbs - 100 reps

Cash Out: 

Klokov Press - 5x10 @ 75lbs

Kettlebell Jump Shrugs - 5x10 @ 70lbs

*These jacked up my HR. My AVG HR was 131 over the whole workout. 

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 

Klokov Push Press, Klokov Strict Press, Reverse Hypers, Over Head Plate Raise...

Klokov Push Press - 135lbs - 25 reps

Klokov Push Press - 145lbs - 25 reps

Klokov Push Press - 155lbs - 25 reps

Klokov Strict Press - 75lbs - 50 reps 

Reverse Hypers - 50 reps

Plate Raises (over head) 

1x50@10lbs

1x10@15lbs

1x10@20lbs

1x10@25lbs

1x10@25lbs

1x10@25lbs

Klokov Push Press

135kbs - 50 reps 

Klokov Press & GHD Raises...

Klokov Push Press 

165lbs - 10 reps

145lbs - 10 reps

135lbs - 10 reps

115lbs - 70 reps

100 reps

Glute-Ham Raises - 50 reps 

Klokov Push Press & 1 Mile of Loaded Carries...

5x5 Klokov Push Press (95) - 25 reps

1 Mile Mixed Loaded Carries

* Using a 35lb Kettlebell accumulate a mile of carries alternating between suitcase carry, goblet carry, rack carry, waiters walk and crush-curl carry (crush  Kettlebell in between your hands and curl it while you carry it).

Felt awesome to do the carries outside in the heat!