Press then Plyometrics
Today is about the Press then Plyometrics. We are going from an extremely controlled static pure strength movement into an all out assault on your entire being. Use today’s Press work to tap into core stability and efficiency of movement, then translate that focus into completing the second half of the workout–our plyometric work. It will be especially crucial for you to marshal all of your wits about you when executing the Lateral Jumps–do not zone out on this movement. Pay attention to your jumping and landing on EVERY rep.
Also, how are you doing on your pull-ups work? We have that 20 pull-up challenge and it’s such a great way to reach a nice benchmark in your fitness. I really like Jason Ferrugia’s tips on how to get better at pull-ups, especially this nugget:
“5) Initiate With the Lats
When you start to pull, be sure that you fire your lats first; not your biceps. If you have trouble feeling your lats, as many newbies do, have someone poke or slap your lats a few times before you start pulling. Even having a partner keep his hands in contact with your lats throughout the set may help. It may also look a little strange to other members of your gym.”
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Wednesday’s WOD
Press
At 65% of 1RM complete 3×5
then
Plyometrics
10, 9, 8…1 for Time:
Burpees
Slam Ball (50/25 lb)
Lateral Over Box Jumps (20/16″)
Cash Out: Pull-ups!!!
For after your shoulder smoke out:
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