Strength
Strict press
Heavy 3
Workout
For time
50 Push press – 135/95
^15 air squats every time you rest anywhere but overhead, includes putting the bar down, or do something other than a push press, ie jerk
**This is going to be a tough shoulder day. We’re starting off with some strict press – alternating weeks from last week’s bench press – followed by a workout of push presses. A couple things to point out is that we’re focusing on cycling the barbell movement as well as resting overhead. This can be a *good* thing for those with front rack mobility issues, but also bad thing if you’re in that same boat. I bring that up because you still need a solid rack position when bringing the bar down from overhead. If it starts sliding down your chest, it’s going to be harder to get overhead since you’ll be using more of your arms to heave up the weight instead of your body.
This is what will help you — selecting the correct weight. We are asking for a push press, not a push jerk. If you need to use a second kneed bend, you’ll be doing a lot of air squats. I’m not saying sandbag the workout and go light to *avoid* the funishment, but you will be mentally and physically tested to pace yourself. If you do a movement other than a push press, or if you rest in the rack position or put the bar down, you’ll be doing air squats.
Get the timing down on the hip extension –> press. Press too soon and you’ll tire out your arms.
Strong midsection. Whatever cue works to ‘get tight’ in the middle — use it. A strong midline will help support that weight overhead and protect that low back.
We have more overhead work coming up this week, so this would be a good week to get in early and get in some warm up with the CrossOver Symmetry, or even a small resistance band. Have your coach help you get in a good shoulder warm up.