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

10 minute Alternating EMOM:

A) 3-5 strict press

B) 3-5 heavy pull ups (strict or weighted)

WOD

CHIPPER

Row 500m

10 Burpee Box Jump

20 Toes to Bar

30 Shoulder-to-Overhead 115/75

40 Kettlebell Swings 53/35

50 Double Unders (150 singles)