Strength Day
Push Press
5 x 8
General Warm Up
3-5min of cardio of choice, followed by…
3 ROUNDS
5 Slow Squat + 5 Jump Squats
10 Lunges
5 Strict Press with empty bar (or 5 each arm with dumbbell)
25 Jumping Jacks or 50 Jump Rope
Specific Warm Up
The bulk of today’s work is pressing overhead, so be sure to open up those shoulders and then start warming your way up to your working weight for the day on the Barbell or Dumbbell Push Press.
Workout of the Day
5 x 8
*Rest as needed between sets
Workout Notes
This workout is the latest in our 5 x 8 journey. We did 5 x 10 of Push Presses on Day 1 of the Week of June 7th, AKA Week 23. If you took notes on that one, try to go heavier today than you did then!
The Push Press is an excellent, full-body strength building movement. Be sure that you are really using those legs to drive up hard and then finishing the rep with the arms. Abs need to stay tight and ribs need to stay down the whole time!
Push Press Modifications
If you have never done the push press before and you are having a hard time coordinating it, you can back the variation down a bit and turn this into a 5 x 8 of strict presses. If pressing overhead is no good for you today, you can use a horizontal push like Push Ups, bench press, or Floor Press instead. If you are really feeling spicy, this could also be done with Strict Dips!
Optional Accessory Work
Accumulate 10-15 Wall Walks
OR
Spend 10min practicing Inversions or Handstand Walks!
Cool Down
1-2min of Chest Stretches
1-2min of Triceps Stretch
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