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November 3, 2014

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

AMRAP in 12 minutes


Medicine Ball Clean 20/14lbs
Kettlebell Swing 24/16kg

Workout notes: The medicine ball clean is a skill transfer exercise for the barbell clean but it’s also a great conditioning movement.  Be sure to practice reaching full extension at the hips as you bring the ball off of the ground and reach that extension for each rep of the workout.  Your weightlifting technique will be essential next time you pick up something heavy. This is the time to practice!  Let your hands slide around and the ball and don’t let it rotate!  If you are having trouble with that point the laces out and make sure they stay out as you finish.

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