We are building teams for the I CAN Games, part of the Garage Games series, in Hilton Head on June 21- 22. There’s also an individual competition. Individual Beginners, ind. Masters, ind.Scaled, Ind. Prescribed and Teams are welcome. Teams: Prescribed: Teams of 4. 2 men and 2 women only. Scaled: Teams of 4. 2 men and 2 women only. WODs have been posted on their facebook page. Who’s in for a beach weekend?! Let’s travel!
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Fitness |
Performance |
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A. |
A. |
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4 Rounds: 7 BTN Press Rest :60 30 Banded Pull Aparts Rest :60 |
Push Press 5-5-3-3-2-2 Rest 2 Min btw sets |
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B. |
B. |
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3 Rounds of: 3:00 AMRAP 3 Burpees 6 Jumping Pull Ups 9 Air Squats 2:00 Rest between Rounds |
3 Rounds of: 3:00 AMRAP 4 Burpees 8 Pull Ups 12 Air Squats 2:00 Rest between Rounds |
Push Press 4 Points of Performance
by Ben Crookston
Posture
When we set up for our push press, we should unrack the bar high and tight to our clavicle with our elbows just in front of the bar but pointed toward the ground. We shouldn’t be fully racked like a front squat, but rather with a more vertical forearm to create leverage under the bar.
The torso should be upright and vertical throughout the entirety of the movement dip, weight on heels.
Dip
There are different cues and descriptions accounting for how to initiate the Push Press, but most often, this part is called the “Dip.” Effectively, we want to sink into our heels, bend our knees about 1-2 inches, and explode out of the bottom. To get athletes to move the bar faster and maintain the stretch reflex of our legs, I’m a fan of Mark Rippetoe’s description of this movement as a bounce vs. dip. In short, don’t sink slowly or get into a squatty type of mentality. Simply “bounce” the knee and start accelerating that weight up!
Tempo
Speed wins in the push press. We’re not going to grind this lift out and you’re not going to see a slow tempo notation (or for that matter, any tempo notation) assigned to this lift. Bounce the knee, punch the weight, lock it out. PR.
Finish
See how stoked you get when you have your elbows locked out right by your ears and your chest is forward? Barbell harmony.