16.05.2025

FRIDAY – PRESSING & OVERHEAD WORK (90 min)

Pre-Warm-up (15 min):

• Shoulder/thoracic prep:
  • 10 x cat/cow
  • 10 x thoracic rotations each side
  • 10 x wall slides with active retraction
  • 10 x scapular push-ups
  • 15 x band pull-aparts
• Core activation:
  • 30s hollow hold
  • 30s superman hold
  • 30s side plank each side

Warm-up (15 min):

• 500m row or 5 min Assault Bike
• 3 rounds:
  • 10 x jumping jacks
  • 8 x push-ups
  • 8 x face pulls with band
  • 5 x inchworm with shoulder tap

Strength (40 min):

1. Strict Press or Push Press:
   • 5×5 @50-55% 1RM
   • Focus on technique, core bracing, and overhead stability
   • Rest 2 min between sets
2. DB Lateral Raises:
   • 3×12 light-moderate weight
   • Focus on controlled movement
   • Rest 60s between sets
3. Tricep Extensions (rope or machine):
   • 3×12 moderate weight
   • Focus on full elbow extension
   • Rest 60s between sets
4. Face Pulls with External Rotation:
   • 3×15 light-moderate weight
   • Hold end position 2s
   • Rest 45s between sets
5. Overhead Mobility Work:
   • Wall facing overhead squat position hold 3x20s
   • Active shoulder stretch with band 3×10

Conditioning (10 min):

“Mini Karen” For Time:

• 60 Wall Ball Shots (light weight)
• Rest as needed, focus on quality overhead positioning

Cool-down (10 min):

• 300m row (very light pace)
• Shoulder/upper back release:
  • 60s child’s pose with arm reaches
  • 45s each side cross-body shoulder stretch
  • 60s doorway pec stretch
• Hip mobility:
  • 60s pigeon pose each side (modify if needed)
  • 60s lying spinal twist each side