Strength
Sunday, August 23rd, 2026 - Overhead Press
General Warm-Up
2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows
Specific Warm-Up
Strict Overhead Press:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
Main Strength
Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM
Accessory
Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 Reps. Every 2 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