Wednesday July 20, 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

Push Press: E2MOM for 10 minutes (5 sets), 5 reps

Add weight each round if possible. Start from a rack so you can go heavy without a clean.

WOD

3 RFT

Run 400m

21 KBS (53/35)

15 Handstand Push Ups

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