Sunday, November 3rd, 2024 – Overhead Press

Warm Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts

5 Empty Bar Strict Press With a 2 Second Pause Overhead

Push Press

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes

Accessories

1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Dips: 5 Sets x 8 Reps / Rest 1 Minute