Wednesday September 14, 2016

Modified Burgener Warm Up – Move with a purpose

  1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
  2. 1 + Elbow High & outside – Bar close
  3. 1 + 2 + Muscle Snatch – Turnover
  4. PVC Overhead Squat – Core strength
  5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

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: Work to a heavy single for the day.

5-4-3-3-2-2-1-1

WOD

12min AMRAP

3 Chest to Bar

6 Alternating Pistols

9 Push Press (no more than 75% of your single heavy)

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