Friday

For time:

Five cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

21 Burpees

Three cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

15 Burpees

One cycle of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

9 Burpees

Weighted lunges are performed in a stationary position (i.e. not walking lunges) with the bar on the back with each step counting as a rep.  The push press from the back is counted if full extension is reached.

Last done:8/21/2009

Post time to comments.

While push pressing, we are relying on our core not only for stability, but also as the impelling force to drive the barbell.  The hips are recruited to assist the arms and shoulders in driving the load overhead.  By adding this velocity, we are increasing speed and potential load, resulting in more power – up to 30% more power!

So set-up as you would for your shoulder press, with your feet under your hips, toes generally straight, weight in the heels.  Your knees and hips are locked out at the start with your back straight and belly tight.  Your elbows are slightly in front of the bar, with the barbell racked on the shelf created by your shoulders.  Set?

Now dip.  During the dip, your knees move slightly forward and your butt comes slightly back, resulting in a 2-3" dip.  Be sure that your torso is sliding straight up and down in the frontal plane – no chest dropping allowed!

Next, drive out of the heels extending the hip violently back to the a full standing position.  You should not hesitate in the bottom of the dip, which we refer to as "cocking".  Instead, dip and drive with a quick turnaround in  the bottom. 

Lastly, as soon as your hips are fully extended, the bar is going to want to jump out of the rack.  Help your friend, the bar, by pressing it out to a fully locked out position.  Remember, keep the bar as close to a vertical line of action as possible by moving your head back and pressing straight up.  When you pass your head, press up, up, up… and up some more! 

Comments

  1. Cherie :
  2. ahh, how i miss the verve!!!! all of these workouts have looked sooooo good! after 3 weeks of experiencing CFV withdrawl symptons, i cannot wait to be back soon!! 🙂

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