OVERVIEW
Today’s WOD is an upper body strength test. The Strict Press is a great way to measure and build upper body vertical pushing strength. There is no help from the legs or hips and the focus is keeping a braced core throughout the movement. We are going to build too heavy sets of 5 reps. Remember NO DIP and small increases in weight jumps.
WARMUP
Mobility - 2 rounds
10 External rotations with band - per arm
10 Banded pull aparts
10 Banded pass throughs
10 Banded Overhead Presses - stand on band
Activation - Empty Barbell
5 elbow pass throughs - per - back rack position
5 back rack strict presses
20 seconds overhead bar hold
5 elbow pass throughs - per - front rack
5 strict presses
20 seconds overhead hold
Build to starting WOD weight
WOD
Strict Press
5-5-5-5-5
COOL DOWN
Shoulder/Pec stretch
Cat/cow
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