Strength
Sunday, October 20th, 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 8-12 Reps / Rest 1 Minute
2. Pull-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Skull Crusher: 3 Sets x 8-12 Reps / Rest 1 Minute
2. Pull-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Skull Crusher: 3 Sets x 8-12 Reps / Rest 1 Minute
Push Press
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes