Strength
Sunday, July 5th, 2026 - Overhead Press
General Warm-Up
2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations per Side
10 Band Pull Aparts
10 Band Overhead Press
Specific Warm-Up
2 Super Sets Every 2 Minutes on the Minute
10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 Second Eccentric
Neural Warm-Up
1 Minutes on the Minute × 6 Rounds
Clap Push up X 3 Reps
Main Strength
Every 2 Minutes on the Minutes × 5 Rounds
Strict Press X 5 Reps @ 75% 1RM
Accessory
Seated DB Shoulder Press 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
DB Tricep Extensions 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
KB Waiter Carry 3 Sets × 20-40 Seconds. Every 1.5 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