Friday 10.21.2022

Oct 20

*Coach’s Notes: Overhead Pressing

As far as programming is concerned, we always try to take into account how much overhead work we do in any given day or week. The reason for this is that many (if not all) of us have not only some stability and/or mobility issues in the complicated glenohumeral joint, but also, perhaps, some left-to-right strength asymmetry in our upper bodies.

Does this mean we shouldn’t work to improve these positions, and build overhead strength and stability? I think you know what our answer is here.

When we do go overhead, we need to make sure of a few things: first, that we spend time opening up the shoulders, pecs, and thoracic spine to achieve proper position; second, that we only work at loads that allow us to use both arms evenly — or switch to unilateral (single arm) or dumbbell movements; third, that we proper brace through the trunk, and avoid excessive extension of the lumbar spine as press or lock out the jerk.

If you are unable to get your arms fully overhead (due to a structural issue), sub these Strict Presses with a Landmine Press or Dumbbell Bench Press for today.

“FITNESS”

A. Three sets of:
Strict Shoulder Press x 6-8 reps @31X1
Rest 45 seconds
Dumbbell Russian Step-Ups x 8-10 each leg
Rest 45 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps @ 3010
Rest 45 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 45 seconds

B. Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

“PERFORMANCE”

A. Split Jerk Work
Three sets of:
Behind the Neck Press in Split Jerk Position x 5 reps

Use this as a technique primer to improve your split position. These should all be light-to-moderate; build over the 3 sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk w/2-second pause in Split position

*Sets 1-3 = 2 reps @ 60-70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 70-80% of 1-RM Split Jerk

If you don't know your 1-RM Split Jerk, make the first 3 sets 6-7/10 RPE, and the last 3 sets 7-8/10.

B. Every 90 seconds, for 15 minutes (10 sets):
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
15 Hand-Release Push-Ups

*Choose a load for the Barbell Complex that you can keep unbroken, but that will be extremely challenging in the later rounds.