6/19/2025

HAMMERHEADS

Power Clean and Push Jerk

50% - 60% of 1 Rep Max 

Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)

SHOCK METHOD (PRESS)

“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.