Wednesday August 24, 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

Alternating EMOM for 10 minutes (5 sets):

  • 5 Strict Press
  • 5 Strict Pull Up (weighted if you can)

WOD

5 RFT

15 Shoulder to Overhead

30 Double Unders (90 singles, or if no jump rope small side to side hops)

15 Toes to bar

 

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