After a quick weekend trip to Vegas, the next Weekly Throwdown is here!
Last week stability work was designed to improve comfort level and stability on the rings. This week, we’ll focus on shoulder, hip, and mobility work with some dumbbells.
Complex:
Double-Arm Standing Dumbbell Shoulder Press
Double-Arm Standing Dumbbell Push Press
Double-Arm Dumbbell Sotts Press
Double-Arm Dumbbell Thruster (out of the bottom position)
Alternating-Arm Standing Dumbbell Shoulder Press
Alternating-Arm Standing Dumbbell Push Press
Alternating-Arm Dumbbell Sotts Press
Alternating-Arm Dumbbell Thruster (out of the bottom position)
All of that is ONE round!
I’m challenging you to complete 7-10 rounds of that entire complex. The focus is NOT on increasing weight each round, necessarily. In fact, many people will be limited by their mobility in the bottom position of the squat for the Sotts Press. So if you struggle to get that arm/those arms locked out overhead safely in that bottom position, keep the weight light and focus on controlling reps.
Things to think about:
- Pause at the top of each rep
- Be deliberate with your breathing, exhaling as you punch/drive up
- Rest between the double-arm and alternating arm round if you need to
- Only increase weight if form allows
- This is for technique, not for speed
- Try to complete 7-10 rounds of the complex
Have fun with this one!
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