Announcement:

There will be no 5:30am class this morning (Wednesday 5/03)

WOD:   5/03/17

Push Press 5-5-5-3-3-3 reps
 

15 minute AMRAP of:
21 Push Press, 95/65-lbs.
9 Bar Muscle-ups

The Push Press

In Three Steps:

Step 1: Make a Rack

The bar should be resting on your clavicles and the muscle of your shoulders. Wrists are fighting to be straight and not cranked back. Elbows are slightly in front of the bar.

The important part here is that the bar is on the mid-line of your body. The weight of the bar is pushing you straight down into the earth and the bar is going to receive ALL the power from your legs.

Step 2: Push Through your Shoulders

From the rack position you are going to dip down slightly and drive up. The aggressive drive up should only end once you have given the bar everything that you have got!

End the upward drive by pushing your shoulders up into the bar, then, and only then will the bar come off of your body.

Step 3: Head Through!

Once the bar has left your body punch the bar up aggressively as you DRIVE your head through!

When the head comes through you are put into a much better pressing position to get that weight overhead. You must push up into the bar with your arms and your upper back, ending in a stacked position.

Let's get some heavy sets of 5 and sets of 3 on the Push Press today!