Building a Foundation

The press is the cornerstone front rack to overhead movement.  In order to get the most out of your push press or jerk you need to get your press down.  A relatively simple movement on its face, there’s quite a bit to think about while pressing, all of which will transfer to the other, more dynamic lifts.  Maintain a vertical bar path, pull your face out of the way, then put your head through as soon as you can, keep your belly tight, your ribs down, and your butt squeezed.  All this to slowly move the bar from your shoulders to lockout, at arm’s length overhead.  The finish position is also transferable.  Think of it as your blueprint for success as you build up your shoulder to overhead movements.

The construction theme doesn’t stop here.  We’re going to keep it going in Tuesday’s workout with Tabata sledge hammer swings.

November 30, 2010

Strength: Press 5-5-3-3-1-1-1

Tabata Sledgehammer Swings
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Swings

  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
  • Tabata score is the least number of reps performed in any of the 8 intervals.

18 thoughts on “Building a Foundation”

    1. The photos all kind of remind me of the “Ask A Guy” section of Seventeen mag…and yes, even I went through a Seventeen-reading phase.

  1. Press: 75kg
    WOD: 16+6+16=36

    Pope, does a complimentary Seventeen subscription come free with your membership to the Olsen twins fan club?

  2. Press: 54kg
    14-7-16 10# (37)

    I was trying to game it and stopped doing my burpees after nine… only problem was I counted my clap and when I hit the ground on two burpees. Thanks to Yosh for catching it. 7 burpees it is.

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