overhead Press (Dark horse: day 10) • 5/29/18

-Warm up, 10 min (continuous, 3 rounds):

  1. Shoulder Dislocates: 3 x 10

  2. Jump Rope: 3 x 25

  3. Banded Shoulder Stretch: 3 x 10 sec/side

  4. Push Ups: 3 x 10

-Strength, 30 min (Giant Sets, 90 sec b/t):

1. Push Press:

  • 95 x 5

  • 115 x 5

  • 135 x 5

  • 160 x 5

  • 185 x 5

  • 195 x 5

2. Landmine Rows: 6 x 5 @ 90

3. Plank: 6 x 45 sec

**6 min rest between**

-Volume (80% of 5RM, a/b 2-3 min b/t):

  • 155 x 12 (AMRAP)

  • 155 x 10

  • 155 x 8

  • 155 x 2

**6 min rest between**

-Dynamic (60% of 5RM, 10 min EMOM)

  • 10 x 3 @ 120

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