**Don’t forget that the fruit and Keurig items on the table are free so help yourself!

We have a good one for Tuesday. For strength let’s dial in our push press technique. This is less a shoulder movement than it is a triple extension movement. We need extension of the hips, knees and ankles as we use those tools to drive the bar upward. Let’s especially focus on the hip as I’ve seen a lot of us driving with the legs but not opening the hip and making use of that power. This results in a dip into a strict press, which is neither efficient nor powerful.

So we’ll hit 5 sets of 5 at about 60% of our one rep max and try to cycle the 5 reps by dipping to catch the bar and driving right back up. So try to lock in that muscle memory and that will help in repping out the thrusters during the wod as your shoulders wear down.


Push Press

5 X 5


“eikcaJ ssadaB “


30 Chest to Bar Pull-ups

50 Thruster 95/65

1000 Meter Row


30 Pull-ups

50 Thrusters 95/65

1000 Meter Row


30 Ring Rows

50 Thrusters 75/55

1000 Meter Row