5 sets
15 light-weight reps
12 heavier reps with 3 second slow count on descend each rep
10 heavier ½ rep into a full rep (1 rep = ½ rep from the bottom into pull press rep)
5 ½ rep from the bottom into 5 heavy ½ rep from the top into 5 full reps
8 heavy weight reps

Note: Rest 90 seconds between reps