Strength
Sunday, December 8th, 2024 – Overhead Press
General Warm-Up
Foam Rolling Upper Back, 30 Seconds
Foam Rolling Lats, 30 Seconds Per Side
Side-Lying Arm Rotations, 10 Reps Per Side
Chest Stretch, 30 Seconds Per Side
PVC Arm Rotations, 10 Reps
Band Strict Press, 10 Reps
Foam Rolling Lats, 30 Seconds Per Side
Side-Lying Arm Rotations, 10 Reps Per Side
Chest Stretch, 30 Seconds Per Side
PVC Arm Rotations, 10 Reps
Band Strict Press, 10 Reps
Accessory
1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM
2. Chin-Ups: 3-5 Sets x 10 Reps
2. Chin-Ups: 3-5 Sets x 10 Reps
Strict Press
1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)