Press Complex & Russian KB Work
The next 2 days are going to really help you get better at your Olympic lifting. You have to promise to look at these complexes–both the press complex today and the snatch complex tomorrow– as skill building exercises and not a test of strength! You MUST be mindful of where your weakness is within the entire lift. There’s a lot of time and a lot of points where things can go wrong between the floor and putting the bar over your head or even from your shoulder to an overhead position. So take the opportunity over the next couple of days to work out the kinks.
I’ve also given you an excellent core workout in the metcon today to really tap into core activation with both the Russian KB work and the Russian Twists, it is essential that you feel these muscles and use them to stabilize yourself not only with your press complex today but also with your snatch work tomorrow.
Wednesday’s WOD
Press Complex
1 Strict Press, 2 Push Press, 3 Push Jerk.
4×1
Men Start at 50% of 1RM C&J
Women Start at 45% of 1RM C&J.
Level load across all sets.
WOD
5 rounds for times
Swing to Shoulder height and hinge from hip so that knees DON’T go forward over toes. “Russian KB Work”
15 swings (70/44)
10 goblet good mornings (70/44)
15 Russian Twists (70/44)
2015 01 27