Sunday, April 14th, 2024 – Overhead Press

Warm Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds

20 Seconds of Work / 5 Seconds of Rest X 2 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press

Strict Press Warm-up
15 Empty Bar Strcit Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Strict Press

Strict Press

5 Sets X 3 Reps @ 85% 1 Rm / Rest 2-4 Minutes

Accessories

1) Db Arnold Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pulls 3 Sets X 15 / Rest 90 Seconds
3) Push-Ups 3 Sets X 15 Reps / Rest 60 Seconds