Yearlong (Ph X-B, W II)
1 Overhead Press
Sets: 2-4 Reps: Work up to a 5RM
Stand with your feet shoulder-width apart and grab the bar with a slightly wider than shoulder-width grip. Nudge the bar off the rack and let it rest against the front of your shoulders with your elbows forward slightly so your forearms point straight up. Squeeze your shoulder blades together, and push your chest out. Begin pressing the bar overhead and push your head forward so that the bar ends up in line with the back of your head. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.