Strength
Sunday, April 26th, 2026 - Strength
General Warm-Up
20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds
Specific Warm-Up
With an empty bar perform 10 back Strict Overhead Press with a 5 second eccentric
Neural Warm-Up
Med Ball Slams
5 sets x 2 reps Every 30 seconds
Main Strength Movement
Strict Overhead Press
Every 2.5 minutes on the minute
5 sets x 5 reps @ 72.5% 1RM
Secondary Strength Movement
Push Press
Every 2 minutes on the minute
3 sets x 6-8 reps @ 65% 1RM
Accessory
Seated DB Arnold Press 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Weighted Dips 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.
Cooldown
2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch