Strength
Sunday, October 27th, 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. Chin-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Close Grip DB Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
2. Chin-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Close Grip DB Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
Push Press
1 Set x 5 Reps @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes