Thursday, August 18, 2011

5-4-3-2-1-1-1
Push Press or Push Jerk

5-10 minutes rest, then-

3 rounds for time of:
6 Push Jerk (185/125)
9 Lateral Burpees
12 Handstand Push-ups

Angelo and Reese having some fun with the tires during a Saturday 9am workout.

Today you have your choice (based on which lift you’ve completed less recently) of establishing a 1 rep max in either the Push Press or the Push Jerk. Either way, you’re going overhead baby. Let’s talk about the role of the abs for these lifts.

Athletically, the abdominals primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts, it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation. So protect yourself and TIGHTEN UP when going overhead!!

If you are comfortable with these movements and would you like some extra credit homework – Try this some time:

Start with 95# and push press or jerk 15 straight reps, then rest 30 seconds. Repeat four more times, 15 reps each time. Go up in weight only when you can complete all five sets with only thirty seconds rest between each and do not pause in any set.

And this:

Repetition one: shoulder press, repetition two: push press, repetition three: push jerk. Repeat until shoulder press is impossible, then continue until push press is impossible, then five more push jerk. Start w/95# and go up only when the total reps exceed thirty.