Tuesday May 16, 2017 Overhead Day


Hammies are pretty sore from yesterday. (The focus was deadlift and related movements).

Today’s primary movement focus is overhead (OHP, PP, etc).

Strength Round
Main Giant Set (6 sets)
Bodyweight Pullups x 2 reps
Overhead Strict Press x 3 reps (escalating weight after each set) 45, 65, 85, 95, 100, 100
GHD Bodyweight Back Extentions x 5 reps
90 Seconds of rest (repeat until sets are complete)

Assistance Round
Secondary Giant Set (5 sets)
Bodyweight Ring Rows x 5 reps
Z-Press x 2 reps (escalating weight after each set) 45, 50, 55, 60, 65
Superman Rings x  5 reps
90 Seconds of rest (repeat until sets are complete)

Strongman Round
Strongman Giant Set (3 sets)
15#KB Overhead Carry x 60 feet
62# KB Push Press x 3
Bear Crawl x 30 feet
90 Seconds of rest (repeat until sets are complete)

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