BP pin presses
Set pins at chest height
Perform 5 sets of 3 reps with ever increasing loads until you hit a max set of 3.
Example: 185/3 205/3 225/3 245/3 265/3
Alternate these with supine rows. Use a thick bar if you have one. Do 15 reps per set for 5 sets.
Next do some push presses. You will use a descending rep count in conjunction with ascending loading. Example: 95/10 115/8 135/6 155/4 175/2
After each set of push presses do a set of alternating KB cleans. Your KB load will not change, but mirror the rep count of your push presses. Example: 32kg KB's for 10,8,6,4,2.
Finally- take your starting push press load, and perform as many reps as you can in 1 minute and record. Don't short these! Get full extension overhead.
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