Day 33: Overhead Press

Pushing weight overhead. A basic and necessary skill and strength that you will need until you take that last breath. Try to go a little heavier than last time.

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 8 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 4 sets (meaning all 32 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 8 standing, two-handed presses or push presses, smooth and consistent.

  • Rest until 1:30

  • 1:30 - Go again

  • Rest until 3:00

  • 3:00 - Go again

  • Rest until 4:30

  • (4 total rounds for 32 total presses)

• Work times: 00:00, 01:30, 03:00, 04:30

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 dumbbells

• Two-handed press with kettlebells

• Two-handed push press with kettlebells BEST VIDEO | Best education. Best trainer.

• Two-handed push press with odd objects

Score: Share to website comments and/or Facebook

• Note the weight.

• Share how it felt.

  • Do you feel like you are getting stronger at this movement?

  • Was the rest period long enough?

  • How do your shoulders feel? What other muscles woke up?

  • What was challenging?

  • Did anything hurt?