Sunday, April 21st, 2024 – Overhead Press

Warm Up

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

Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press

Strict Press Warm-up
15 Empty Bar Strict 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

Push Press

Strict Press

1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessories

1) Db Strict Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Rows 3 Sets X 15 / Rest 90 Seconds
3) Floor Press 3 Sets X 12 Reps / Rest 60 Seconds