Strength
Sunday, May 3rd, 2026 - Overhead Press
General Warm-Up
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
5 Sets X 4 Reps @ 75% 1RM
Secondary Strength
Push Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Seated DB Arnold Press 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Weighted Dips 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Hollow Hold 3 Sets X 20-35 Seconds. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch