Sunday, May 24th, 2026 - Overhead Press
General Warm-Up
2 Rounds
20 Pvc Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 Band Pull A Parts
30 Seconds Hollow Holds
Specific Warm-Up
With an Empty Bar Perform 10 Back Strict Overhead Press with A 5 Second Eccentric
Neural Warm-Up
Med Ball Slams
5 Sets X 2 Reps Every 30 Seconds
Main Strength
Strict Overhead Press
Every 2.5 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm
Secondary Strength
Push Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Dumbbell Lateral Raises 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch
30 Seconds Prayer Stretch
30 Seconds Wrist Stretch
30 Seconds Tricep Stretch