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

Alternating EMOM for 10 minutes (5 sets):

1. 5 Strict Press
2. 5 Strict (weighted) Pull Ups

WOD

4 RFT

25 KBS* (53/35)

20 AbMat Sit Ups

15 Push Ups**

*These should be RX, push yourselves ladies. If you normally use a 35, these should be unbroken.

** No worm! Keep that plank, solid midline. If you need to drop to your knees.

Cash Out

Max Effort Plank