4 RFT:
10 Push press, 95/65 lb
10 Medicine ball cleans, 20/12 lb
10 Toes to bar
10 Pistols, alternating legs
10 Push-ups
Tag Archive: push press
Grab a bar (men’s or women’s respectively)
-5 lunges with the bar in the back squat position on each leg (10 total)
then
-5 Push Press
Repeat for 400m
If the bar touches the ground at any point you stop and do 20 burpees.
Students!
For those choosing to depart from the Wendler strength cycle, here are this week’s strength workouts. Freshmen, my hope is to do SWOD2 during class on Wednesday, and SWOD3 during class on Friday.
SWOD 1: Push press 5-5-3-3-1 (first review this push press video)
On this, the idea is to go as heavy as you can, increasing the weight for each set. The last rep of each set should be a fight. If you feel you can go heavier, you’re welcome to do one more heavy single for a sixth set.
SWOD 2: Overhead squat 5-5-5-5-5 (overhead squat video)
This is a difficult movement. Really try to lock in your form here, with your shoulders active, arms locked out, chest up, getting to the bottom of the squat while keeping your knees out. Challenge yourself and go as heavy as you can without any degradation in form–but if your form is shaky, don’t go up in weight.
SWOD 3: Front squat 12×2 (12 sets of 2 reps), every 45 seconds (front squat video), dynamic effort @ 50-55% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.
Record weights used to comments