Sunday, March 29th, 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 - Shoulder Press
Strict Overhead Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
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