Overhead Press (Dark Horse: Day 2) • 5/10/18

-Warm up, 10 min (continuous, 4 rounds):

  1. Shoulder Dislocates: x 10

  2. Jump Rope: x 25

  3. Battle Rope Alt. Waves: x 30 sec

  4. Push Ups: x 10


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

  • 1. Push Press:

  • 95 x 3

  • 135 x 3

  • 185 x 1

  • 205 x 1

  • 225 x 1

  • 235 x missed

2. Pull Ups: 6 x 5


3. Hanging Leg Lifts: 6 x 10


**5 min rest between**


-Volume (80% of 1RM, a/b 2-3 min b/t):

  • 180 x 8 (AMRAP)

  • 180 x 5

  • 180 x 5

**3 min rest between**


-Dynamic (50% of 1RM, 10 min EMOM)

  • 10 x 3 @ 110

**3 min rest between**


-Assistance Work (90 sec b/t):

  • Barbell Shrugs: 4 x 15 @ 245

*Didn’t get to finish my assistance work because I had to stop and have a “Dad talk” with my son about lying. Those are always fun.

1 view

Recent Posts

See All

Bench • 12/6/19

-Bench: Bar x 10 130# x 5 150# x 5 165# x 5 185# x 5 215# x 5 245# x 5 260# x 5 (JS) -Overhead Press: 5 x 10 @ 85# -Ring Dips: 3 x 8

Bench • 11/29/19

Week 3, Day 3 -Bench: Bar x 10 150# x 5 170# x 5 190# x 5 210# x 5 240# x 3 265# x 1 285# x 1 (JS) 305# x miss 305# x miss 5 x 10 @ 115# -Bent over Barbell Row: 5 x 10 @ 115# -Inverted Ring Row: 3 x 1

Bench • 11/21/19

Week 2, Day 3 -Bench: Bar x 10 135# x 5 155# x 5 175# x 5 195# x 3 225# x 3 255# x 3 5 x 10 @ 115# -Chest-to-Bar Pull Ups: 5 x 5 -Band Pull Aparts: 5 x 10

© 2018 by Invictus Powerlifting. Proudly created with Wix.com