Strength:
Press
8 sets of 2 at 87% of your 1RM
Missed a rep? 3 push presses with same weight.
3 min between sets
Picture courtesy of Coach Rippetoe’s “Starting Strength” The picture illustrates the “kinetic chain” of the press. Oh, you thought strict press was just all shoulders? No, no. As Coach Rip mentions “The press involves the entire body down to the feet against the floor, using all the trunk musculature and the hips and legs to stabilize the body while the shoulders, upper chest, and arms press the bar overhead.” What does this mean to you? Lock your legs out and keep your core tight to generate more power in the press!
WOD:
50 KB swing (1.5/1) UNBROKEN
Immediately followed by..
25 wallballs (20/14) UNBROKEN
Ball held in hands no more than 2 sec before initiating movement.
2 burpees per rep penalty if it is not unbroken. Example, Only 40 KB swings and had to put it down? Finish your swings, then you owe 20 burpees after your swings are done, but BEFORE wallballs. Same goes for Wall Balls. Only got 20 unbroken? 10 burpees after you finish your remaining Wall Balls. How to prevent this? Solid technique on both movements, and DON’T STOP!
But, do NOT sacrifice form for more reps. If you don’t hit full depth on your squat in the wall ball or you do not hit the target (10′ for guys, 9′ for ladies) with your wallball, the rep does NOT count. If you have a no-rep, that counts as a break in your reps, meaning that will be the start of your burpee penalty.
Same goes for KB swings. If you do not finish with the KB completely upside down, and your shoulder in the active shoulder position as in this pic (Courtesy of ATP Kettlebells)
You will hear only two words from your coach NO REP! Don’t make your coach say No Rep!
Get after it!
Cash Out:
250 Row. Concentrate on your technique
CrossFit Team Offutt Tactical Fitness 