Sunday, Sunday, Sunday!*


15/9/3+ – Overhead Press

Warmup:

Kettlebell Snatch: 2×10 @ 54 (each arm)

Overhead Press: 1×10 @ 45 / 1×10 @ 65 / 1×5 @ 85

Squat: 1×10 @ 45 / 1×10 @ 95

Work Sets:

Overhead Press: 3×5 @ 105 / 3×5 + 2 @ 115

Squat: 5×10 @ 135

These interstitial ten rep sets of the big lifts are frigging brutal, even keeping the weight light. However, it meant I could hit two lifts and mow the lawn in an hour flat.

Given how much I struggled getting the first set of 115 up, I omitted the companion set of squats for the last two, and it made a world of difference. Once I’m back to being able to do the squats and deadlifts on a dedicated day, the interstitial work will either be short sets (five reps) or supplemental/antagonist work to the presses – something like pullups or levers, in all probability.

* Monnnnnster Truck Action! Action! Action! not included.

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