Push Press Power Test
Duration: 15:00
Every 3:00 x 5 Sets:
1 Push Press
- Rest 0:20 -
3 Plyo Push-ups
Build to a heavy single for the day.
Score: Heaviest successful push press.
EXPLOSIVE POWER
STIMULUS
- Overview: This is the testing week for the recent power cycle. The goal is to express the strength built over the last three weeks while keeping the bar fast and technically sound.
- Push Press: The bar starts on the shoulders. Use a strong vertical dip and drive, then finish with the elbows locked out and the bar stacked over the midfoot.
- Plyo Push-ups: Move with maximum intent. Land softly, reset if needed, and keep each rep snappy rather than sloppy.
- Loading: Start around 75% and make smart jumps. Your final lift should be heavy without turning into a slow grind.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Explosive Power
STRATEGY
- Make your first two singles crisp and confidence-building. The third and fourth sets should put you near today's best lift, and the fifth set is the best attempt if the previous lift moved well.
- Keep the dip shallow and vertical. If the bar drifts forward, hold the next jump in load and fix the line.
SUBSTITUTIONS
PUSH PRESS
- Dumbbell Push Press
- Strict Press
- Push Jerk
- Seated Dumbbell Press
PLYO PUSH-UPS
- Clapping Push-ups
- Fast Regular Push-ups
- Box Push-ups, hands elevated
- Kneeling Medball Chest Passes
MOVEMENT PREP
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
5 Push Press at Light Weight
3 Push Press at Moderate Weight
2 Push Press at Starting Weight