Strength
Sunday, March 31st, 2024 – Overhead Press
General Warm-Up
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Accessory
1) Push-Ups 4 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pull 4 Sets X 15 / Rest 90 Seconds
4) Band Tricep Extensions 4 Sets X 15 Reps / Rest 60 Seconds
2) Band Face Pull 4 Sets X 15 / Rest 90 Seconds
4) Band Tricep Extensions 4 Sets X 15 Reps / Rest 60 Seconds
Push Press
Strict Press
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes