Strength
Sunday, August 16th, 2026 - Overhead Press
General Warm-Up
2 Rounds
10 Scap Push Ups
10 Ring Rows
10 Inchworms
Specific Warm-Up
2 Super Sets Every 2 Minutes On The Minute
10 Dual Db Push Press
5 Empty Bar Shoulder Press With A 5 Second Eccentric
Neural Warm-Up
1 Minutes On The Minute X 5 Rounds
5 Overhead Med Ball Wall Smashes https://www.youtube.com/shorts/iWtkgOt8asc
Main Strength
For 20-30 Minutes Build To A Heavy Overhead Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.
Accessory
Seated Dual DB Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Overhead DB Extensions 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Dual DB Bent Over Row 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Cooldown
Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side