Shen Strength Systems
StrongmanThis high volume off-season development focused overhead program is designed to be run in conjunction with a low volume low intensity Squat/Deadlift scheme. This is NOT a peaking program for your comp standard overhead. I recommend a calorie surplus, and adequate recovery, as always.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Overhead Press
8, 8, 8, MAX @ 70 %
B
30 Degree Incline DB Bench Press
3 x 12 @ 8
C
Powell raise
4 x 12
D
Band Assisted Pull Up
3 x 12 @ 8
E
DB Lateral Raise
3 x 12 @ 8
F
Banded Overhead Tricep Extension
3 x 12 @ 8
A
Snatch Grip High Pull
3 x 12 @ 8
B
DB Pullover
3 x 12 @ 8
C
DB Reverse Fly
3 x 12 @ 8
D
Dumbell Hammer Curl
3 x 12 @ 8
E
Ski ERG Intervals
2 x 2 @ 100
A
Close Grip Floor Press
4 x 8 @ 70 %
B
Standing Overhead Pin Press
7 x 3 @ 50 %
C
DB Windmill
4 x 4
D
DB Lateral Raise
3 x 12 @ 8
E
Tricep Pushdown
3 x 12 @ 8
