Today we move back into the mode of single modality (sort of) strength training. After a bodyweight warm up, move into overhead presses of 3, maybe 4, varieties: The Press- upper body only with solid tension in the lower extremities and torso to provide a foundation. The Push Press- a dip and drive with big extension of hips. Legs are primary with follow through from the arms and shoulders. And then the more technical of push jerk- after a big hip drive, drop under the bar quickly and stand up with the weight.
Though the strict Press is the most simplistic of the three- it is certainly the foundation of the overhead lifts that needs to be practiced and mastered. Please read what legendary strength coach (and comedian, IMO) Mark Rippetoe has to say about this "underappreciated lift" in this free CrossFit Journal article.
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| What ultimately did Tom in? Death by journaling perhaps. |
Tuesday's WOD: class times at 6 and 9am, 4 and 6pm. Fundamentals at 8am.
Mini Cindy Warm up
8 minutes easy through a few rounds of:
5 pull ups (jumping pull ups/ring rows ok)
5-10 push ups
15 squats
10 PVC pass-throughs
-then-
2-2-2-2-2 Shoulder press
3-3-3-3-3 Push press
4-4-4-4-4 Push or split jerk
Increase load with each set. Ideally, weight on final set of shoulder press is first set of push press, etc.
Post heaviest of each respective lift.
You know you've hit bottom when you wake up clinging to a rower.
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