Wednesday June 1, 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

Strict Press: 5-4-3-3-2-2-1-1

Watch your form on these strict presses. There is no dip drive, keep a tight gut & butt, be careful not to strain your back.

WOD

15 min AMRAP

10 KBS 53/35

10 Box Jumps

10 Ring Dips


 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s