Wednesday March 16, 2016

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

Let’s work some “touch and go” reps to ensure strength and speed as we get closer to the Open. For the push press that means as the bar comes down, you should immediately be going into the “dip drive.”  If you truly want to prepare yourself for the Open, start with the bar on the ground instead of at the rack.

Push Press: E2MOM for 10 minutes (5 sets), 5 reps

WOD

12 min AMRAP

5 Wall Ball (20/14)

10 Kettlebell Swing (53/35)

  

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