Strength
Sunday, August 20th, 2023 – Strict Press
General Warm-Up
30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break
Accessory
4 Rounds
10-15 Db Lateral Raise
10-15 Db Bent Over Row
20-30 Band Tricep Extension
Rest 1.5 Minutes
10-15 Db Lateral Raise
10-15 Db Bent Over Row
20-30 Band Tricep Extension
Rest 1.5 Minutes
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Single Arm Doorway Stretch
Band Lat Stretch
Strict Press
In 20 minutes build to a heavy 5 reps / rest about 2 minutes between sets.