Wednesday March 9, 2016

Foundational Movement

Strict 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 action is to: press
  • Retract the head (head accommodates the bar), and press the bar overhead, finishing with locked arms
  • The head can return to its neutral position once the bar has passed

Finish:

  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
  • To return the bar, push the elbows forward and retract the face until the bar is re-racked.

Strength

Alternating EMOM 10 minutes (5 sets of each)

Even minutes: 5 strict press

Odd minutes: 5 strict ring dips (scale 10 Box dips) GOAL: Unbroken

Half the class can start with dips, half can start with press as our rings are limited.

*This is strength, so do what will challenge you. If you can do 5 strict unbroken, add weight.

WOD

For 3 Cycles:

4 min AMRAP

7 Hang Power Clean (135/95)

7 Shoulder-to-Overhead

7 Toes-to-Bar

 

Rest 1 minute between rounds

  

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