Day 45: Overhead Press
Try to go a little heavier than last time. A little or lot. Go with the feels.
Time Domain
EMOM - Every minute, at the top of the minute, begin your set of standing two-handed presses. Rest the remainder of the minute. Repeat 5 times. (5 total sets)
Start the clock
Execute 6 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.
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 6 standing, two-handed presses or push presses, smooth and consistent.
Rest until 1:00
1:00 - Go again
Rest until 2:00
2:00 - Go again
Rest until 3:00
(5 total rounds for 30 total presses)
Work times: 00:00, 01:00, 02:00, 03:00, & 4:00)
Workout Level Suggestions
Level 1: Press 5lbs or less
Level 2: Press 5-20 lbs
Level 3: Press 20+ lbs
Coaches Plan
Feelin’ strong today - I intend to use the 24kg (53 lb) kettlebells for 106 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.
Note the rest effect - enough? Too little? Too much?
Share how it felt.