Wednesday February 3, 2016

Foundational Movement

Push Press


  • 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



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.



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)



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. 

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