- Push Press 5-4-3-2-1followed by…
- Every 3:00 x 4 Rounds
20 Jumping Lunges
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds
Mobility WOD: Shoulder Primers for Push Press
- Posterior shoulder capsule mobilization: Lie on your back with 25 or 35# KB in one hand with arm extended and shoulder at 90 degrees(flexion). Allow the KB to push the humerus through the back of your shoulder. Gently rotate the hand in and out. Spend 1-2 minutes on each side.
- Shoulder Primer - place a thin band across the front rack at chest/shoulder height. Hook your thumb through one band and push band away from body. Stand with shoulder abducted to 90 degrees with elbow and wrist locked out. Turn palm from facing the floor to facing forward. Repeat this motion until the posterior shoulder is warm. Next push the band overhead with thumb underneath. Drive the armpit forward. Push the band towards the ceiling by sliding the shoulder blade up and keeping the shoulder out of your ear. Return to starting position. Repeat until shoulder is warm. Repeat entire shoulder primer on other shoulder.
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