Sunday, May 18th, 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)
Every Minute on the Minute
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 Overhead
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)
Every Minute on the Minute
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 Overhead
Accessory
3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
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
Notes
Overhead Shoulder Press
Ascending EMOM Style 5RM
2:00 - 5 reps @ 60% 1RM
2:00 - 4 reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 RM
3:00 - 1 Reps @ 85% 1 RM
4:00 - 5 rep max attempt
4:00 - 5 rep max attempt
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.
Ascending EMOM Style 5RM
2:00 - 5 reps @ 60% 1RM
2:00 - 4 reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 RM
3:00 - 1 Reps @ 85% 1 RM
4:00 - 5 rep max attempt
4:00 - 5 rep max attempt
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.