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.

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?