Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 S2OH
10 front squats
10 hanging knee tucks
Mobility
Banded shoulder mobility
Strength
OH complex – 1 push press + 1 push jerk
*warm up to 70% of your weakest lift, then complete 1 lift E:90; build.
Off the rack. Good opportunity to work on the differences between the two movements and therefore develop a true understanding of each. Let’s make sure we are prioritizing the rack position and the role of the legs in both movements.
The rack position is not something that you can decide whether or not you want to use. If you do not, or can not get the bar into the rack, you can not put push press weight on the bar and try to put it overhead. It puts way to much stress in the elbow and will put you at risk for tendonitis. Along with being the only sad way to push press, it allows for a super efficient transfer of energy from your hip drive into the bar. So make sure you really focus on how much you can get the bar to move with your legs, not your shoulders.
WOD
“Who dis?”
14 min AMRAP
10 T2B
20/16 cals AB
10 S20H (155/105#)(135/95#)
From the couplet on Monday to this triplet today. These movements will start to compound each other so be smart with reps and rests. Try to use what you’ve learned about pacing to take your breaks between your movements. Use the transitions as a time to slow your breathing and calm your heart rate.
