Strength:

Refine your movement patterns from last week, with the same weight that you used, for one extra set. Common faults in the Push Press usually occur during the dip phase of the movement; leaning the chest back as well as keeping the heels flat. Imagine you’re sliding your back down a wall, and to drive the knees out at a 45-degree angle, instead of forward, should fix both of those faults. Remember while rowing that we want to pull towards the hip, to avoid shrugging and working the traps unnecessarily.

DB PUSH PRESS

4 x 8-10. Rest 45s.
– 1-2 Warm-up sets

CHEST SUPPORTED DB ROWS

4 x 8-10. Rest 45s.
– 1-2 Warm-up sets

 

Metcon:

Pay special attention to your technique in the DB Snatch: don’t bend the elbow early, keep your knuckles facing out till the last possible second when you turn the wrist over and catch the weight with your legs and a locked out shoulder. For the Wall Walks, keep the core engaged to avoid any extra side-to-side motion that will tax the shoulders more than necessary.

3 ROUNDS OF:

20 total alt DB Snatch (50/35)
30 Double Unders
4 Wall Walks or 40′ Handstand Walks
30 Double Unders
Rest 2:00
– Goal: Hard effort, unbroken Double Unders.

Accessory:

REVERSE CRUNCH

4 x 12-15. Rest 60s.