General
Sunday, July 2nd, 2023 – Strict Press
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Strict Press Specific Warm Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Strict Press Specific Warm Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Accessory
3 Rounds
8-12 Db Strict Press
8-12 Dips
8-12 Bicep Curls
Rest 1 Minutes
8-12 Db Strict Press
8-12 Dips
8-12 Bicep Curls
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 5 Reps / Rest About 2 Minutes Between Sets