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Short, true-sprint intervals. Morning only. Once per week max.
Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.
Before a heavy press day, a meal that includes a little caffeine (coffee or matcha) can genuinely boost performance. Not required, but if you respond well to caffeine, this is the day to use it. 60-90 minutes before lifting.
Today's overhead press should be the heaviest weight you've moved over your head in this challenge. Maybe in your life. That's the mindset. One rep at a time. Breath braced, glutes tight, ribs down. Win the press.
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