Sunday, December 8th, 2024 – Overhead Press

Warm Up

Foam Rolling Upper Back, 30 Seconds
Foam Rolling Lats, 30 Seconds Per Side
Side-Lying Arm Rotations, 10 Reps Per Side
Chest Stretch, 30 Seconds Per Side
PVC Arm Rotations, 10 Reps
Band Strict Press, 10 Reps

Strict Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)

Accessories

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM
2. Chin-Ups: 3-5 Sets x 10 Reps