The overhead press, military press, shoulder press or just press (as we call it because, as Mark Rippetoe says,”What the hell else are you going to be pressing with?”) builds strength in the shoulder girdle that transfers over to a variety of other movements. It is often ignored in other fitness regimens and is therefore many people’s weakest lift. Although we have worked it pretty well in the past, we are in the midst of a training cycle where we are looking to improve our press even more.
Bill Starr,powerlifting legend, wrote a powerful article on the importance of the press and how to get past plateaus:
The Quest For a Stronger Overhead Press – Starting Strength [pdf]
WOD – 11.12.2010
5/3/1 Press – Week 2
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM
3 rounds:
1 minute Push Press (55/75)
rest 30 seconds
1 minute Russian Swings (36/53)
Use the Mobility WOD to the right during todays warmup.
Enter your 1 Rep Max below to calculate your work sets.
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
