Foundational Movement

Push Press

Set-up:

• Stance is with the heels at hip width
• Hands just outside the shoulders
• Bar resting on the “rack” or “shelf” created by the shoulders
• Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Closed grip, with thumbs around the bar
• Execution:

• The sequence of action is to: dip, drive, press
• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright
• Drive: extend the hip rapidly and fully
• Press: retract the head, press the bar to overhead, with locked arms
• Finish:

• The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
• Progression:

1. Dip
2. Dip-drive, slow
3. Dip-drive, fast
4. Full push press

 

Strength

Push Press: 5-4-3-3-2-2-1

The first two sets are warm up, add some weight and work to a single heavy for the day. (Note: Single heavy for the day does not necessarily mean a 1RM. Keep your form.) 

Rest 2-3 minutes between sets. Be sure your form is maintained, tight gut & butt.

WOD

3 RFT

75 Double Unders (150 singles or if you’re doing the Open, but cannot do DU 225 singles)

15 Toes-2-Bar

15 Push Press (135/95)

 

CASH OUT

Once everybody is done and equipment put away…..

Max effort handstand hold

Kick up & hold. If you cannot hold for a minute, work for 1 minute total time.