Strength
Sunday, July 16th, 2023 – Strict Press
General Warm-Up
30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Planks
Band Overhead Press
Glute Bridge
Elevated Push-Ups
Push Press Specific Warm-Up:
On Coaches Call Out Thumbs on Shoulder Dip and Drive (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thumbs on Shoulde Drip, Drive, and Press (Enough Reps to See Everybody Do a Few and Make Corrections)
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
High to Low Planks
Band Overhead Press
Glute Bridge
Elevated Push-Ups
Push Press Specific Warm-Up:
On Coaches Call Out Thumbs on Shoulder Dip and Drive (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thumbs on Shoulde Drip, Drive, and Press (Enough Reps to See Everybody Do a Few and Make Corrections)
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Accessory
3 Rounds
10-15 Db Skull Crushers
10-15 Db Lateral Raise
10-15 Db Bicep Curl
Rest 1 Minutes
10-15 Db Skull Crushers
10-15 Db Lateral Raise
10-15 Db Bicep Curl
Rest 1 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 8 Reps / Rest About 2 Minutes Between Sets.