Strength
Sunday, November 3rd, 2024 – Overhead Press
General Warm-Up
30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead
Accessory
1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Dips: 5 Sets x 8 Reps / Rest 1 Minute
2. Dips: 5 Sets x 8 Reps / Rest 1 Minute
Push Press
1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes