Sunday, April 12th, 2026 – Overhead Press
General Warm-Up
20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band Pull a Parts
30 seconds Hollow Holds
15 Scap Wall Slides
15 Scap Push Ups
15 band Pull a Parts
30 seconds Hollow Holds
Specific Warm-Up
With an empty bar perform 10 back Strict Overhead Press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Seated Arms Only Wall Balls
3 sets x 3 reps
3 sets x 3 reps
Main Strength Movement
Strict Overhead Press Every 3 minutes on the minute
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1
Secondary Strength Movement
Barbell Floor Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0
3 sets x 8-12 reps with a tempo of 2-4-1-0
Accessory
Pull-ups 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.
Cooldown
2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch