Shoulder 2 Overhead

Announcements

Happy Birthday to Cody Simpson from everyone at P6!

P6 CrossFit – Weightlifting

View Public Whiteboard


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.

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

Michelle Blaylock

COACH/ADMINISTRATOR

I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it,  I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it.  By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach.  My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force.  My goals are still relatively simple:  stay fit, stay healthy, and stay active.  The bonus is that now I get to help OTHERS see what they can accomplish!

 

One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!” 

CERTIFICATIONS

CrossFit Level 2 Certification

T.J. WILLIAMS

COACH

I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.

I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. 

After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. 

One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

CERTIFICATIONS

CrossFit Level 1 Certification

ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).

So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).

I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 2 Certification

USA Weightlifting Level 1 Certification

Precision Nutrition Coach

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

OUR Information:

Location:

217 Foster Blvd. Lafayette, GA 30728

PHONE:

GIVE US A CALL
+1(706)690-4098

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.