Post-work patio push day pump. Try saying that without spitting on whomever you're speaking to...
Warmup: kettlebell haloes x 2x5; kettlebell swings-40kg (88lb) x5x10 (day 7 of 50 daily swings completed)
Ex 1: elevated deficit pushups-12,12,12,10
Ex 2: kettlebell see-saw military press-3x8/8
Ex 3: DB skull crushers-10,9,8
Total time = 35 minutes
Today was the first day doing any overhead pressing since I goofed up my shoulder 19 days ago.
I kept the weight light and just did 8 reps with the 16kg (35lb) kettlebells in see-saw fashion.
The see-saw military press seems like a good fit as I slowly get back into pressing, due to the push-pull aspect of the movement. As I'm pushing up with my right arm, I'm pulling down (imagining I'm doing a single arm lat pulldown) with my left arm; and then reversing roles back and forth.
This pushing and pulling sensation helps keep the shoulders and the stabilizers under tension. It felt good. It seems like a safe option as I let this sucker heal a bit more.
I went back to some heavier 2 hand swings today. I'm enjoying this simple daily challenge I've posed for myself. It works well as a warmup OR as a finisher during my lifting days, and it gives me some motivation for completing at least minimal exercise on my non-lifting days. I invite you to try it.
Here's a video summary of the workout: https://youtu.be/qVM93Xq-ZkI?si=Lc-ekIOWWMpxnRJz
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