Kate squatting dumbbells
Workout of the day
For max load:
Shoulder press, 1 RM
Push press, 1 RM
Push Jerk, 1 RM
Following your general warm-up, work up to a 1RM in each of the lifts. Begin with an empty bar at the start of each lift. If you know your 1RM, then the progression from an empty bar to your max-range should be relatively quick. Plan for 9 to 12 sets for each lift.
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Shoulder press 60 kg
Push press 72.5 kg
Push jerk 82.5 kg