04/30/2016 Push, Push, Push

Coach Slater working on his front squat form.  Mechanics, Consistency, Intensity...in that order.

Coach Slater working on his front squat form. Mechanics, Consistency, Intensity…in that order.  -Photo courtesy of Tuolumne County Sports in Motion, Chrissy Navarro

WOD:

18 Pushups
12 Ring Dips
9 Push Jerks (135/95lbs)
3 Rounds

Three pressing movements in three different planes, it’s going to get spicy for sure and will slow some people down considerably!   Naturally, the limiting factor will be the movement that people are weakest at, but after Round 1 the movements will start compounding on each other and everything will start getting harder. Aim to get the first round done in a few sets per movement.

Beyond Rxd and Rxd: The load is set to moderately heavy. You might be able to get the first set done unbroken, but you will most likely need to break it up for the last two.

The reps are set so that the numbers for each movement are able to be done in 1-2 sets.

Fitness:  Scale the Pushups to hands elevated on a box or a bench. Standard is for the chest to hit the ground before the thighs.

Scale Ring Dips to a light band. We find using really thick bands for Ring Dips alters the mechanics a bit and would prefer to see people getting stronger in a Box/Bench Dip first.

If you still struggle with elevated Pushups, or you need to break them up too much, go down to your knees. We have modified the Push Jerk to Push Press so you don’t have to think as much and just get the work done. Challenge yourself with the weight you use here with the Push Press.

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