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 for 10 mins (5 sets):

• 5 Push Press
• 5 Strict Toes to Bar (Scale 3 Toes to Bar or lay on ground)

WOD

12 min AMRAP

20 KBS 53/355

10 Burpees

20 Push Press 75/55