Back on track with the post-class blog-posts. After a good dose of barbell, posterior-chain work, Tuesday was dedicated to a touch of upper body work which may or may not have used a few dumbbell movements.
Part A – 3 Wall Walks
Everyone started with 3 wall walks to make the shoulders were good and warm, as well as to work on good posture and control through the mid-section.
Part (B) 2 x Sub-Max Handstand Hold
These were tasters choice, and could be done either facing away from the wall or facing in; however, these were not done for max time. Anyone not comfortable with kicking up into a handstand just yet completed another set of 3 walk walks.
Part (C) 2 x Shoulder Touches
The HS Shoulder Touches were done in the handstand position facing the wall. Once up and stable, quickly retract one hand and touch the same-side shoulder, before replacing the hand on the floor and then following suit with the opposite hand. As to why HS Shoulder Touches were only allowed facing the wall, take a second to read our blog post from last December 2011 (“AMERICAN HANDSTAND“) about the positional benefits of doing your handstands facing the wall as opposed to facing away from the wall. The HS Shoulder Touches are more about positioning, balance and control then about pure strength. So, when performing the HS Shoulder Touches, your hands should return to the same spot on the floor. If you find that, as you’re performing the touches, your hands are steadily moving away from the wall, it’s a good indication that your core is not tight, and the sagging in your mid-section is causing you to move your hands to compensate for the lack of balance. Post Handstand work, everyone grabbed a pair of dumbbells for the night’s onslaught.
The weight of the dumbbells was left up to the individual, although the general guideline handed out before the workout started was that you should be able to complete at least 8-10 unbroken reps on the first set. Once everyone had their dumbbells in hand, as well as a little space around them, the workout got underway. During each set, the goal was to complete as many reps of shoulder-to-overhead as possible in the manner prescribed, and then immediately complete the same amount of the accessory exercise. For example, if an athlete completed 15 strict press, once they put the DBs down, they would complete 15 air squats, and then pick the DBs back-up for the next set of strict press, continuing in this manner through-out the 3minute time allotment. After 2 min rest, the strict press gave way to push press, and the air squats were replaced with side-hops (over and back equaled 1 rep). For the final set, push jerks were paired with overhead med ball hurls at the wall (a sort of horizontal version of a slam ball we used back at the end of March – “HAVIN’ A BALL“). That’s a healthy dose of shoulder work, and so it only seemed appropriate to follow it up with a healthy does of shoulder mobility work.
The camera was still being finicky Tuesday, so we’ve borrowed a few pics from older classes and a web-site here and there (including the awesome cowbell-dumbbell photo heading up today’s post), but we’re gonna close out with the following set food for thought.
Not too long ago, we posted a pretty sweet pair of weightlifting salt & pepper shakers:
We now offer you the perfect dumbbell-silverware to complete your table setting: