overheadpress

Vendredi 07/02/2020

WARM-UP
GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-
2 SETS

8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

STRENGTH

3-3-3-3-3
Strict Press*
*Start moderate and build to heaviest set of 3.
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME

15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
FOR TIME
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)

 

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