Week 2 Max Overhead

1. Foam Rolling- get into the shoulders with a medicine ball2. Shoulder complex warm up/stress with PVC pipe.3. Jump rope for 3-5 minutes4. Overhead squats with an empty bar

Warmup:

Foam Rolling- get into the shoulders with a racquet ball

Shoulder pass throughs
Dead Hangs
Pullups 

Overhead squats with an empty bar

Overhead Work:

• Fun With Log (Up and Down the Rive)
• Warm up with Barbell Strict Press to near max
• Max Log Strict Press 
• followed by 
• Max Log Push Press (take adequate rest between sets)
• Once a Max Has been found (dig deep) then start working your way back down the river (here is where the work is done)
• take off 5 lbs, do as many unbroken  push presses as possible, take off 5 more lbs repeat, about 30second rest between sets (the time it takes to change plates and catch your breath should be adequate)
• once you get to a weight you can strict press again switch over to strict press and rep out, take off 5 more pounds, continue down until you are at just the bar

• Keg Snatches (try and get 5 to 8 snatches if your arms have anything left)

• Tabata Hand Stand Holds (If your feeling froggy try this without the wall)

• Shoulder Medley 3 X10 (Do each of these exercises slow focusing on building strength not explosive here)
• Kettlebell single arm press  (each arm you can rotate arms)
• Elevated Pushups (feet on box) 
• Bent Over Dumbbell Row 
• Band Pushdowns  
• Regular Grip 2 x 10 with 2 second pause at lockout
• Hammer Grip 2 x 10 with 2 second pause at lockout

• Crucifix Dumbell Holds (max time / weight, try and get to where 1 minute id hard but doable for first round, do 5 rounds with that weight)