STRENGTH DAY
Strict Press: 3 x 8
Push Press: 3 x 8
Push Jerk: 3 x 8
General Warm Up
Full Joint Rotation Warmup, then 3-5min of Cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Break the Bar Squats
10 Power Jumps
Specific Warm Up
For a strength day, we just want to touch on each movement for an easy/light set of 10 and then start gradually adding weights to sets of 3-5 reps until we feel like we’ve made it to a challenging weight for the day!
Workout of the Day
STRENGTH DAY
Strict Press: 3 x 8
Push Press: 3 x 8
Push Jerk: 3 x 8
Workout Notes
Strength Day! The goal of the day is just to give everything you’ve got to each set! This progression is built in such a way that you should (theoretically) be able to add weight each time you move to a new movement. That means 3 sets of 8 Strict Presses should be around the same weight, then you might be able to add some more weight when you move on to the Push Press. Then you may be able to add a little more weight when you go to the Push Jerk.
If you aren’t feeling all of the overhead pressing, you can use pressing in other directions as well! Here are the options: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press. Try to pick 2-3 different movements for the day!
Optional Accessory Work
Spend 10-20min working on whichever station of the Pull Up Strength Program is right for you!
Cool Down
10 Slow PVC Pass Throughs
1-2min of Triceps Stretch on each arm
1-2min of Child’s Pose
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