Wednesday July 8, 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

Alternating EMOM for 10 minutes (5 sets):

  • 5 Push Press
  • 5 Weighted Strict Pull Ups

WOD

21-15-9

Run 100m (use the track)

KBS 53/35 (far side of the track)

Run 100m

Pull Ups (at the rig)

Run 100m

Goblet Squat 53/35 (far side of the gym)

Run 100m

V-Ups (on the mat)

REMINDER: Saturday is Coach Sam’s going away WOD at 0900 and brunch at 1030 at Spenard Roadhouse.

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