Upper East Side

By Coach Brandon Renert

Today is our first exposure to the Push Press. Most of us have performed this barbell movement many times; however, for many of us, our attention is solely on dip/drive and finish with the press out overhead. The lack of attention and the importance of the front rack position is forgotten about. I have seen time and time again athletes holding the bar with their wrists and off the shoulders. Not only can this cause serious injury when performed over time and with heavy load on the wrists and most of all shoulders, but this will hinder maximal load being performed taking away any real growth. In a push press the drive must come from the body, so if the bar is not resting on the shoulders it can’t receive the transfer of energy from the hips.

This cycle we have push press, cleans, and front squat, all three require solid front rack positions. Developing a front rack position requires stabilizing the thoracic(A) and cervical(B) spine. Difficulty in achieving a good front rack position is generally a result of tight deltoids, lats, triceps, scapula and pecs. Overcoming this issue takes dedication to working on mobility everyday. This may sound like a tall order but the results will be more than worth it.

Notes:

• Friendsgiving Potluck is coming up November 9th, don’t forget to pencil it in
• Next west side book club meeting November 20th
• Holiday party will be December 19th, location TBD

11.5.14

Warm Up

3rds NFT:
2 Wall Walks (2 second hold)
10 Ring Rows or 5 Strict Pull Ups
15 Sit ups

Strength:

Push Press
2 x 5 across
1 x ME ≤ 10

Conditioning:

3rds FT:
5 Hang Power Snatches
5 OH Reverse Lunge Right
5 OH Reverse Lunge Left
400M Run