Posts Tagged ‘strict shoulder press’

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

general warm up (10 minutes)

Sanddune hand walks (fingertips) x 50 reps

Sanddune power steps x 50 reps

Americanas x 50 reps

Neuro Grip push ups x 5 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline rope climbs x 3

Sanddune push ups (on fists) x max. reps

 

 

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

push ups x 25 reps

windshield wipers x 20 reps

bend & reach x 20 reps

specific warm up (5  minutes)

strict press + strict Pendlay row set up and light practice

strength (4 supersets)

one superset = strict press x 7 reps + strict Pendlay row x 7 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 10 reps

EZ bar curls x 10 reps

after all 3 rounds are done , then do

Neuro-Grip kneeling plank x max. time x 1/1/1

Every three months our people are tested for one rep. max. on each of 5 lifts

  • bench press
  • deadlift
  • strict shoulder press
  • back squat
  • squat clean

Each lift must be done with correct technique to be counted

  • full range of motion
  • correct bar path
  • smooth controlled movement

Everyone is expected to exceed their previous 1 RMs

Safe lifting is absolutely mandatory!!!!!!!!!