Sunday, May 18th, 2025 – Overhead Press

Warm Up

Warm-up

Every Minute on the Minute X 6 Minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering – Bottom – Raise – Top)

Every Minute on the Minute
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead

Overhead Shoulder Press

Ascending EMOM Style 5RM
2:00 – 5 reps @ 60% 1RM
2:00 – 4 reps @ 70% 1RM
2:30 – 3 Reps @ 75% 1RM
2:30 – 2 Reps @ 80% 1 RM
3:00 – 1 Reps @ 85% 1 RM
4:00 – 5 rep max attempt
4:00 – 5 rep max attempt

Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don’t sacrifice technique for weight, especially as you approach your 5RM.

Accessories

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition

6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug