Day 14: Standing Overhead Press
Pushing weight overhead. A basic and necessary skill and strength that you will need until you take that last breath. Don’t make me bring out the tear-jerker. Ok, fine, you forced my hand. It’s about that time of year anyway for my annual drop of this - https://www.youtube.com/watch?v=y_bYjLYXJo0 - THIS is why we train.
Time Domain
EMOM (ish) - Every minute, at the top of the minute, begin your set of standing two-handed presses. Rest the remainder of the minute. Repeat 3 times.
Start the clock
Execute 11 two-handed presses as presented in the video resources (you may do strict or push press, just please note it in the website comments below)
Rest the remainder of the minute and the entire next minute.
Start again at the top of the next minute.
IMPORTANT: whatever weight you choose, complete all 3 sets (meaning all 33 reps total) with that same weight.
If it becomes too heavy, adjust the weight accordingly, but note where you dropped down within the 5 minutes and to what extent (i.e., the weight).
If it’s too light and you feel like you left a lot in the tank. Note that, too, so you will remember to go up next time. Too light is always better than too heavy. Every time. No shame.
Example:
00:00 - Go. Start the clock and do 11 standing, two-handed presses or push presses, smooth and consistent.
Rest the remainder of that minute.
1:00 - Rest the entire next minute until 2:00
2:00 - Go again
Rest the remainder of that minute
3:00 - rest that entire minute until 4:00
4:00 - Go again
Rest… You’re done.
(3 total rounds for 33 total presses)
Basically, in a 5:00 time frame, you start your presses at 00:00, 02:00, 04:00.
Workout Level Suggestions
Level 1: Press 5lbs or less
Level 2: Press 5-20 lbs
Level 3: Press 20+ lbs
Coaches Plan
I intend to use the 16kg (35 lb) kettlebells for 70 lbs of weight in total @ level 3 controlled, but with significant explosion on the push portion of the movement. I will lower the weight, controlled, but with purpose.
Resources - How to
Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, cans of soup, paper weights, kids… Just note it.
Two-handed press with dumbbells (I prefer this Arnold-style)
Two-handed push press with kettlebells BEST VIDEO | Best education. Best trainer.
Score: Share to website comments and/or Facebook
Note the weight.
Share how it felt.
Was the rest period long enough?
How do your shoulders feel? What other muscles woke up?
What was challenging?
Did anything hurt?