Wednesday March 30, 2016

Foundational Movement

Strict 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 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.


Alternating EMOM 10 minutes:

  • 5 Strict Press
  • 5 Ring Dips/10 Box Dips

Refer to 3/9 and see what weights you used. Challenge yourself to increase weight if it was easy, or maintain the same weight from start to finish.


Alternating EMOM 15 minutes:

  • 30 seconds Wall Walks
  • (Complete wall walks, even if you only get 1, get the full range of motion)
  • 30 seconds of Box Jumps
  • 30 seconds of Kettlebell Swings

Record your total number of Wall Walks, Box Jumps and KBS. Goal is to maintain your reps all 5 rounds.


CASH OUT: Five 200m Sprints, 1 minute rest in between

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