Wednesday 3 August 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 from a rack: 5-4-3-3-2-2-1-1

Tight gut and butt, make sure that press is even so you don’t strain your back.

WOD

Chipper

30 OH Plate Lunges (45/35)

30 Chest-to-Bar

30 Push Press

30 Lateral Burpee over Bar

We will be hosting 31 Heros August 6th. Ask Jose for details. 
https://www.classy.org/fundraise?fcid=721086

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