40 2 hand swings w/26, 1 min. on 1 min. rest x 5 sets = 10 min.
Work sets, 2 min. sets w/26
20 L, 20 R 20 L, 20 R, one hand swings, 2 min. on 1 min. rest x 2 sets = 6 min.
bottom-up clean, clean, clean-push-press, transfer, 8L,8R, 2 min. on 1 min. rest x 5 sets = 15 min. (see video)
8 clean-push-press L, 8 R, 8 L, 8 R, 2 min. on 1 min. rest x 5 sets = 15 min.
10 L bottoms-up cleans, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 5 sets = 15 min.
Total workout 61 min.
My shoulder has been jacked up all week(the left one). But I still wanted to do a press workout against the advice of Mark of course. So he suggested that if I had to do them to exaggerate the push on the push press to make it a lttle easier on my shoulder.
I did not alternate sets, I did 5 of each before continuing on to the next exercise.
I ended the workout with bottoms-up cleans. In the begining the clean was more of a swing, but in my last sets I used more of a "corkscrew" movement.