Wednesday June 18th 6pm
Kaia's Island Kitchen & Tiki Bar
480 Hartz Ave Danville
Shoulder Press
Points of Performance
Set Up:
– Hip-width stance
– Grip width just outside of shoulders
– Elbows slightly in front of bar
– Full grip on bar
Movement
– Torso and legs remain engaged and stationary
– Bar moves over middle of foot
– Shoulders push up into the bar
– Complete at full arm, hip, and knee extension.
Practice:
Shoulder press
5 sets x 3 reps
Weight should be moderately challenging – but ability to maintain position and stability is the priority
Push Press Academy
The Push Press – PVC
a. Set-up: The set-up is the same as the shoulder press.
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1/4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended.
Practice:
Push press
5 sets x 3 reps
Weight should be moderately challenging – but ability to maintain position and stability is the priority.
Find a comfortable jump box height between single barbell plate to 30” which allows you to jump with 2 feet and land in ¼ squat or above
Metcon warm up:
3 min Amrap
8 Jumping Jacks
6 Air Squats
6 Reverse Lunges
2 box jumps (Set height for 2 foot takeoff jump)
6 min AMRAP
7 Push press (70% of your 5×3 weight)
8 Box jumps
10 PVC Pass Thru
10 OHS
10 Around the World
PVC Front Rack Lunge Stretch
4 PVC OH Samson
10 PVC Clean Pull
10 Power Clean
10 Squat Clean
10 SDLHP
2 Clean Pull
2 Hang Squat Clean
2 Full Clean
50% 1RM
5 Rounds
400 M Run
15 Sumo DL high pull 75/55 (rx+ 115/75)
18 Min CaP
Standing Pancake
½ Kneeling Thoracic Rotation
Kneeling Wrist
Shoulder Press Academy
Warm up
10 arm circles forward /back
10 internal/external rotations elbows at shoulder height
10 jumping jacks
10 alternating runners lunge
10 inchworms
30 sec hang from bar
10 upward/downward dog
PVC stick work
10 passthrough
30 sec Stick in low squat rack kneeling shoulder stretch
Skill work (circle breakout group)