**WOD**
“Pressed Out”
For load:
7 Sets of the following:
1 Dumbbell strict press
2 Dumbbell push press
3 Dumbbell push jerk
– Perform the complex entirely on one arm, then switch to the other
**STIMULUS**
Duration: 20 Minutes
Volume : Moderate (84)
Loading: Moderate to heavy (depending on what we have)
*White Board Chat:*
This week’s “heavy” day installment focuses on the press series. As we incorporate the legs and thus the rapid extension of the hip, the more efficiently we move, and thus, the more load we should theoretically be able to lift, hence fewer reps to more reps. If we access to a single dumbbell (if you have two, use two), we will complete the complex on one arm, and then switch to the other arm and do the same thing and then rest at LEAST 2 minutes before the next set. If we have the luxury of a bar and can add more weight, build up to a heavier load if you are able and rest longer. If moving with a dumbbell, our focus should be quality movement. On the press, don’t allow yourself to lean back and let your rib cage stick out, squeeze your abs down, HARD! On the push press, focus on not allowing your torso to dip forward and dial in your timing of standing hard before pressing. On the push jerk, make sure you are jumping, and then landing in a partial squat with your arm fully locked out BEFORE you stand. Paying attention to moving like this will pay dividends to your overall movement. If you have a barbell – think about warming up with the dumbbell and seeing on which side moves better (we all favor one over the other!).
*Modifications*
NO EQUIPMENT?:
7 Sets of the following
1 Hand-release push up
2 Strict handstand push ups
3 Kipping handstand push ups
– Scale anyway needed. The third movement should be the most difficult movement we are able to achieve and then move back in the push up progression from that
1. Strict press/push press/push jerk
– If we have an upperbody injury that prevents us from using one side, perform them all on the good side.
– If we are unable to jump and land, perform: 2 Dumbbell strict press and 3 Dumbbell push press per arm
– If we are unable to perform hip flexion, perform 2 Dumbbell floor press, 2 Dumbbell standing strict press, 2 dumbbell seated strict press