039 : 006 Strength Endurance (pressing)

Tagging off the back of last week’s session, I wanted to continue the trend of pressing for the next few weeks. This session has a lot of prefatigue but the “meat” is really centered on the Z-Press. Getting the weight on this lift is tricky, it gets very heavy very fast, but it is hard to know unless you have some experience. The ladder is an excellent way to explore this. The carries should be done for position not weight, I want to see wrists, elbows, shoulders, and hips all in one line or as close as possible.

PreFatigue

Banded Complex

3x10 of each (as unbroken as possible)

-Band Pull-aparts

-Shoulder dislocates

-High pulls

-Scap CARs (banded

Shoulder CARs (do as many as are needed

PAIL/RAIL External Rotation

Work:

10-1 (10, 9, 8…1) Z-Press

20m Overhead carry between

Finisher

Cable/Banded Lat Pull-down

Cable/Banded Low-Row