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P6 CrossFit – Weightlifting
Shoulder 2 Overhead Warmup (No Measure)
The goal is to prep the muscle tissue as well as get blood flowing to the shoulders.
1. Lacrosse Ball in the posterior shoulder.
-Take a lacrosse ball and place it on the muscle that is covering your shoulder blade then lean against a wall. Now, move to ball in small circles, while moving you arm in and out as well as up and down for about a minutes on each side.
2. Lacrosse Ball on rear delt.
-Place the ball on the rear delt and massage in small circles for about 30 seconds on each side.
3. Lacrosse Ball on medial head of delt.
-Place the ball on the rear delt and massage in small circles for about 30 seconds on each side.
4. Lacross Ball on anterior head of your delt.
-Place the ball on the rear delt and massage in small circles for about 30 seconds on each side.
5. Banded stretches:
-Face Pull
-Frontal Pull Aparts
-Lateral Raises
Also:
-Foam roll the same thoracic spine area as last week. with like a crunching motion at each vertebrae.
-Cup your ears and touch you elbows together, for 20 or so reps. (this will help with external rotation)
-while keeping to wrists flexed up. start with you arms down. do small circles while moving your arms over head and back down for about 10-15 reps.
-Serratous Anterior Push Ups. start on hands and knees wkeeping your natural lumbar curve, now drop your chest by loosening your shoulder, last, push through, rounding your upper back and really tightening your core.
-Sitting against a wall with you butt,lumbar spine, shoulder and all touching the wall. Start with your humorous horizontal and your forearm vertical at a 90 degree angle. Try to keep you whole arm against the wall while you drive your hands overhead. Exhale on the way up and inhale on the way down.
Shoulder to Overhead work (Step by Step Shoulder Press) (No Measure)
Work on Shoulder to Overhead lifts:
-Shoulder Press
-Push Press
-Push Jerk
-Split Jerk
1. Shoulder-width grip
The wider your grip is on the bar, the weaker you will be and the less weight you will be able to lift. Aim for a grip as close to shoulder-width apart as comfortable and keep your elbows in front of your wrists to keep you in the strongest mechanical position possible for the lift. With a shoulder press we can not rely on our legs to help get the bar overhead so we don’t need to worry about the bar sitting on our shoulders yet.
2. Mobile wrists are key
For the strongest press possible you need to have mobile wrists so that they can extend back towards your body. The better the starting position of your wrists, the more able you are to initiate the move with a strong push. Better mobility will also allow your elbows to flare out slightly towards the sides as you press upwards.
3. Squeeze your shoulder blades
At the start of each rep focus on squeezing your shoulder blades together, then focus on using your shoulders to initiate the lift and get the bar moving.
4. Adjust your head position
The bar starts across your upper chest below your chin, so your head must move backwards (Ugly Selfie) slightly as you push the bar up in the straightest line possible to avoid hitting your chin and nose.
5. Keep your chest up vertical
You need to keep your chest vertical during each rep to maintain a strong and stable upper back, which in turn allows better and smoother movement patterns of all the muscles and joints involved in the lift – especially the shoulders, which are some of the most easily damaged joints, ligaments, and muscle in the body.
6. The rep is completed when the your knees, hips, and elbows are locked out, with the barbell being inline with your ankles, knees, hips, and shoulders (Your ears in a neutral head position)
Shoulder to Overhead work (Step by Step Push Press) (No Measure)
1. You are able to use your legs to get a more forceful vertical drive into the barbell.
2. Squeeze your shoulder blades
At the start of each rep focus on squeezing your shoulder blades together.
3. Dip:
Dip into a 2-4 inch squat
4. Drive:
Drive through the bar into triple extension (ankles, knees, and hips), the barbell should pop off your shoulder from the force of the “Drive”
4a. Push:
Focus on using the “Drive” to initiate the lift and get the bar moving. then extend your shoulders upward while locking your elbows out
4b. Adjust your head position:
The bar starts across your upper chest and shoulder, below your chin, so your head must move backwards (Ugly Selfie) slightly as you push the bar up in the straightest line possible to avoid hitting your chin and nose.
5. Keep your chest up vertical:
You need to keep your chest vertical during each rep to maintain a strong and stable upper back, which in turn allows better and smoother movement patterns of all the muscles and joints involved in the lift – especially the shoulders, which are some of the most easily damaged joints, ligaments, and muscle in the body.
6. The rep is completed when the your knees, hips, and elbows are locked out, with the barbell being inline with your ankles, knees, hips, and shoulders (Your ears in a neutral head position)
Shoulder to Overhead work (Step by Step Push Jerk) (No Measure)
1. You are able to use your legs to get a more forceful vertical drive into the barbell.
2. At the start of each rep focus on squeezing your shoulder blades together.
3. Dip:
Dip into a 2-4 inch squat
4. Drive:
Drive through the bar into full extension (ankles, knees, hips) the barbell should pop of your shoulders from the force of your extension.
4a. Dip & Push:
Focus on using the “Drive” to initiate the lift and get the bar moving, then QUICKLY dip back under the bar (into your 2-6 inch squat) while extending your shoulders upward and locking your elbows out.
4b. Adjust your head position:
The bar starts across your upper chest and shoulder, below your chin, so your head must move backwards (Ugly Selfie) slightly as you push the bar up in the straightest line possible to avoid hitting your chin and nose.
5. Keep your chest up vertical:
You need to keep your chest vertical during each rep to maintain a strong and stable upper back, which in turn allows better and smoother movement patterns of all the muscles and joints involved in the lift – especially the shoulders, which are some of the most easily damaged joints, ligaments, and muscle in the body.
6. The rep is completed when the your knees, hips, and elbows are locked out, with the barbell being inline with your ankles, knees, hips, and shoulders (Your ears in a neutral head position)
Shoulder to Overhead work (Step by Step Split Jerk) (No Measure)
1. You are able to use your legs to get a more forceful vertical drive into the barbell.
2. At the start of each rep focus on squeezing your shoulder blades together.
3. Dip:
Dip into a 2-4 inch squat
4. Drive:
Drive through the bar into full extension (ankles, knees, hips) the barbell should pop of your shoulders from the force of your extension.
4a. Dip & Push:
Focus on using the “Drive” to initiate the lift and get the bar moving, then QUICKLY dip back under the bar into a split stance while extending your shoulders upward and locking your elbows out.
Split stance:
The split stance is where you open your feet up to more of a lunge position.
1.We do not want our front knee going past the toe.
2. We want our back leg to stay pretty straight (soft knee), while landing on your toes and the front of the ball of you foot.
4b. Adjust your head position:
The bar starts across your upper chest and shoulder, below your chin, so your head must move backwards (Ugly Selfie) slightly as you push the bar up in the straightest line possible to avoid hitting your chin and nose.
5. Keep your chest up vertical:
You need to keep your chest vertical during each rep to maintain a strong and stable upper back, which in turn allows better and smoother movement patterns of all the muscles and joints involved in the lift – especially the shoulders, which are some of the most easily damaged joints, ligaments, and muscle in the body.
6. Lastly you will bring your front foot back (a few inches), then your back foot forward to get back into your “Driving stance.
7. The rep is completed when the your knees, hips, and elbows are locked out, with the barbell being inline with your ankles, knees, hips, and shoulders (Your ears in a neutral head position)
Coach Shoulder to OH (Weight)
Coach the Shoulder to OH lifts.
Shoulder Press
Push Press
Push Jerk
Split Jerk
Log Heaviest weight used and put in the comments which lift you used.
