Today we are going overhead with a descending rep scheme for the Strict Press. Three sets of 3, then three sets of 1. We want to test your ability to hold a heavy load under fatigue in this movement. Getting stronger here is going to transfer over to strict gymnastics movements, as well as all the other weightlifting movements.
Because of the quick strength drop off you see in the Press, we want everyone to be able to maintain the same load across as many sets as possible, with the potential to increase a little during the sets of 1.
The goal for today is to really ride that border of lifting as heavy as possible and failing. This may sound obvious since it’s a strength session, but the Press in particular has a really high fatigue rate and can be quite frustrating, especially if you fail on the first effort! Don’t do a 3-rep max lift on the first set and then have to reduce the load by 20 lb. for the rest of the session.
Use the Prep time to gauge where you are at with the Press today, and rather than lifting too many sets there, estimate a good challenging starting point that you will be able to hold across the three sets of 3 reps, then even possibly for the three sets of 1 rep. Some people will be able to add load for those last sets of 1, but some might be struggling to lift the same as their sets of 3.