Strength
Sunday, October 6th, 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) Rear Delt Fly 3 Sets X 8-15 Reps / Rest 1 Minute
3) DB Overhead Tricep Extensions 3 Sets X 8-12 Reps / Rest 1 Minute
2) Rear Delt Fly 3 Sets X 8-15 Reps / Rest 1 Minute
3) DB Overhead Tricep Extensions 3 Sets X 8-12 Reps / Rest 1 Minute
Push Press
1 Set X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set X 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set X AMRAP @ 75% 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set X 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set X AMRAP @ 75% 1RM / Rest 1-2 Minutes