Strength
Sunday, November 8th, 2026 - Overhead Press
General Warm-Up
1 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Band Rows
10 Scap Push Ups
8 Push Ups or Knee Push Ups
Specific Warm-Up
Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM
Main Strength
Overhead Press: 3 Minutes on the Minutes × 5 Rounds
8 Reps @ 55% 1RM
6 Reps @ 65% 1RM
5 Reps @ 75% 1RM
3 Reps @ 80-85% 1RM
15 Reps @ 55-65% 1RM
Accessory
A1) DB Arnold Press 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Band Face Pull 3 Sets × 10-15 Reps / Rest 1.5 Minutes
C1).overhead Tricep Extension 3 Sets × 10-15 Reps / Superset with C2
C2) Bicep Curl 3 Sets × 10-15 Reps / Rest 1.5 Minutes
Cooldown
OptionalHold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side