Press Complex – Wed 11.15.17

 In W.O.D.

Strength:  Press Complex*.  Take 15 min to work up to the heaviest complex of:

– 1 Shoulder Press
– 1 Push Press
– 1 Push Jerk

Conditioning: AMRAP in 15:00:
– 10 1-arm Kettlebell Swing – Left (Performance: 53/35#, Fitness: 44-53#/26-35#, Health: 35/18#)
– 10 1-arm Kettlebell Swing – Right
– 20 Sit Ups (Performance: GHD, Fitness/Health: abmat)
– 20 yd lateral Bear Crawl Shuttle (10 yds out and back)

*Press Complex:  This is a complex I like to use to help my overhead presses, especially my Jerks.  The speed weight is capped by the shoulder press, which means I can focus on speed and position more.  But I can also change the reps as desired, so my time under tension can vary as well.  Doing 3 reps at each, do 1-1-3, doing 3-1-1, etc, I can change the focus of the complex.

Completing this complex as written (1-1-1), the shoulder press allows you to work on finding a good line of movement for the barbell, the push press then will further develop that same line with a little more speed, and the jerk will continue the same line and speed and set you up, a little more tired, to drop under the bar in proper position.

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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