Using Your Peak Output
Today we’ll be working a very different kind of Push Press. The Behind-the-Neck Push Press uses a wider grip, similar to that from your Snatch. It will definitely be a new mobility challenge for some of you, but the goal is to build strength in a new range of motion that will be helpful for stabilizing weight overhead. Done well, it can be result in real gains on your Snatch and Overhead Squat.
We’ll be starting with the barbells on the ground, not in the rack. To get it overhead, that means you’ll be using a snatch. Power snatch or full squat snatch, it’s your choice; the snatch is just the means to the end of getting it in position for your push press reps.
All told, this will be great practice that benefits a wide range of healthy shoulder function, and we’re looking forward to working on it with you!
Once done, we’ll be keeping that weight on the bar – after all, we know you can snatch it! That will come in handy, as the WOD will be a straightforward 2k Row… but every minute, you’ll have to stop the rowing, get up, snatch that bar, and then get back on the rower to keep racking up meters. Transition quickly, muster your attention for one good snatch, and get back to the row quick! The more meters you get each minute, the less snatches you’ll have to do.
Election Countdown: We’re 5 days away from the election! I have one very special mission that requires some very special people in the wee small hours of election Tuesday: starting at 4am, I’ll be out with a small squad of volunteers to put hanging lit on the doorknobs of every home that said they’d vote for me, reminding them that the election is happening! If you would like to start your day off with a nice one hour warmup of jogging around the neighborhood in the dark putting up campaign lit, this is a great opportunity. I know you 5:30am people can manage an early start to the day… 🙂 Email me if you’re interested in showing up extra early to the gym on Tuesday.
STRENGTH:
Snatch Grip Behind-the-Neck Push Press x2
* taking the bar from the floor for each set
WOD:
ROW 2,000m
* EMOM: 1 Snatch @ Max weight used in the Strength