Build Overhead Strength

By January 7, 2019 Uncategorized

Single Arm Press Ladder

 

You will need 4 different weights for this ladder. A good starting point is a weight you can strict press for 8 reps – use that for your lightest weight and then go up in weight from there for your other three kettlebells or dumbbells (e.g., 20#, then 25#, 30#, 35#). So the less reps you do in this ladder, the heavier the weight (and your two heaviest bells should be pretty challenging). Your overhead hold should be the heaviest weight and your 3 reps strict press should be the lightest. On my first set I usually start at the bottom with the 3 reps, and then for the other two I start at the top with the hold/heaviest bell.


x 3 Rounds
Assisted or Push Press w/:10 Overhead Hold x 1/1
Push Press x 1/1
Strict x 2/2
Strict x 3/3

Rest 1 – 2 minutes between sets.

 

Finish with a leg burner: 5 mins AMAP (as many as possible) Lunge Jumps!