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 (10 minutes = 5 sets)

• 5 Push Press
• 5 Ring Dips

WOD

JERRY*

Run 1 mi

Row 2K

Run 1mi

Scale = half the distance for each segment

Stagger the start time by 5 minutes with the faster folks starting first to try to prevent any back up waiting on rowers.

* Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.