Heels! – Wed 9.07.16

 In W.O.D.

Strength: Push Press 3-3-3-3-3

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!

Conditioning: Complete 6 total rounds
Each round lasts 90 seconds:
– 3 Push Jerk (70-75% today’s heaviest set)
– 6 Strict Pull Up (Performance: weighted, Fitness: rx’d, Health: Kipping or Kip attempts)
– 3 Broad Jump (As far as possible each rep)

*Be hard on yourself and try to go Heavy on the Jerks, as Difficult as possible on the Pull Ups, and as Far on each Broad Jump as you can!  Don’t just cruise through the reps.


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