Apr 17, 2026
Everyday Athlete
5RM Push Press Test
Main WOD
- - Build up to a heavy 5-rep max push press with strict form
Week 16 • Block 4 (Week 4/4) • Test Day
This Week's Focus
Overhead Confidence
Build to heavy five with strict form.
Benchmark Test: 5RM Push Press
Warm-Up
- - 5 minutes of light cardio (row, bike, or jog)
- - 3 rounds of: 10 PVC pass-throughs, 10 air squats, 5 push press with light barbell
Recovery
- - 5-10 minutes of gentle stretching focusing on shoulders and legs
- - Hydrate and rest before next training session
Mobility
- - Shoulder dislocations with a resistance band (2 sets of 10)
- - Wall slides (2 sets of 10)
- - Band pull-aparts (2 sets of 10)
Coaching Advice
Target time: N/A
How to pace: Start with lighter weights and gradually increase, focusing on form and technique for the first 4-5 reps before adding load for the final attempt.
How to be competitive: Aim to push yourself beyond your comfort zone while maintaining control. Record your weight for each attempt to benchmark against in the future.
What you should feel: Should feel engaged in your shoulders and core during the lift. Expect fatigue towards the higher weights, but maintain focus and confidence during the final attempts to ensure a strong finish.
Coach Note
This test day focuses on establishing confidence and strength in the overhead position. By gradually increasing load, athletes can safely find their 5RM while reinforcing proper movement patterns. This supports the current block objective of building overhead confidence and strength.