General
Sunday, May 7th, 2023 – Strict Press
General Warm-Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press
Accessory
4 Rounds
8-12 Strict Press with 3 second eccentric
6-12 Pull-ups
Rest 1.5 minutes
8-12 Strict Press with 3 second eccentric
6-12 Pull-ups
Rest 1.5 minutes
Strict Press
6 sets x 5 reps / rest 2 minutes / build weight