Sunday, June 8th, 2025 – Overhead Press
General Warm-Up
Every Minute on the Minute X 6 Minutes
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe
Accessory
Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug
Notes
3 Rounds EMOM
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug