Keep the heels down – Wed 6.15.16

 In W.O.D.

Keep the heels down in the initial dip and drive portion of the Push Press:

Keep weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, punching the arms into a locked-out overhead position.

If the feet remain totally flat during the drive of the legs, the drive is not hard or long enough—the heels will rise at least slightly if the leg drive is adequate.  If the knees re-bend at all after the initial dip and drive, the lift is no longer a push press, but a Push Jerk!

Strength: Push Press 2-2-2-2-2

Conditioning: For time:
– 50 steps 1-arm KB Front Rack Lunge – right arm (Performance/Fitness: 53/35#, Health: AHAP)
– 20 Burpees
– 20 Toes to Bar (Health: Knees as high as possible)
– 10 Burpees
– 10 Toes to Bar
– 50 steps 1-arm KB Front Rack Lunge – left arm


Pic above is from an amusing article called “Stock Kettlebell Pics Suck: Kettlebell Rack Position” by Mark Degrasse. Have a read if you get a moment.

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