20 Apr 2017 M95C33T3
OVERHEAD PRESS Training
This is an absolute
marathon workout and it murdered me. Due to various commitments I was forced to
skip one of my workouts this week and I was having none of that. So I decided
to merge both workouts and this is the first one. I have really stretched out
the progress on OHP and I think a sort of reset and reshuffle is in order. I
think either next workout or the workout after I am going to change it to 5
sets of Uni OHP with high reps, then 3 really heavy sets of OHP and I will
close with OHP Pin Presses for 3+ reps.
Unilateral OHP:
20 kgs x 13 reps
25 x 8
30 x 6
30 x 7 PR
Overhead Press:
65 x 7
70 x 6
75 x 5
80 x 4 + 1
OHP Pin Press:
75 x 6 PR
75 x 5
77,5 x 2
Chained Dips:
8,5 x 5 x 4 sets
Weighted Pull-ups:
+25 x (2 + 2) x 2
Cluster
BW x 6 x 2
SSB Good Mornings SDT:
85 x 7 x 3
95 x 3
SP = R
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