6.13

Focus of today is the pressing strength movements.  We will use the AMRAP as an opportunity to get really warm and loose before pressing heavy.

0-10 Ind Warm Up

10-15 General Warmup
Arm Circles
Torso Rotations
Inch Worms
Bootstrappers
Versa Band Strict Press
Versa Band Side Steps
Versa Band Air Squats

15-17
Circuit Review and Setup

17-22 Circuit

22-25 Cool Down

25-28
Shoulder Press/ Push Press Review

Shoulder Press
SET-UP
• Hip-width stance.
• Elbows slightly in front of the bar.

EXECUTION
• Spine neutral and legs extended.
• Heels down.
• Hands just outside shoulders.
• Full grip on the bar.
• Bar rests on torso.
• Bar moves over the middle of the foot.
• Shoulders push up into the bar.

3. FINISH
• Complete at full arm extension.

Push Press
1. SET-UP
• Hip-width stance.
• Elbows slightly in front of the bar.

2. EXECUTION
• Torso remains vertical as hips and knees flex in the dip.
• Hips and legs extend, then arms press.
• Hands just outside shoulders
.• Full grip on the bar.
• Bar rests on torso.
• Heels remain down until hips and knees extend.
• Bar moves over the middle of the foot.

3. FINISH
• Complete at full hip, knee, and arm extension.

28-40
Strict Press

40-52
Push Press

52-60 Cooldown and Scores
Lacrosse ball through scap and pec
 

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