Push Presses and Fran-Lite

We are starting our next cycle of 5/3/1 with Push Presses. A favorite auxiliary lift among Olympic lifters, the push press uses a ‘kick start’ from the legs and hips to get the weight moving overhead. Unfortunately, this has led to the push press being described as a “cheat shoulder press,” resulting in some freestylin’ technique that would make most Olympic lifting coaches run from the weight room. As you might imagine, learning good push press technique is somewhat involved, but definitely worth your time if building big, strong shoulders and a big bench press are among your goals. The extra weight at the top end of the push press works the same as a board press for the bench press, leading to new PR’s in full ROM performance. The bonus is, the carryover from the push press affects both the strict shoulder press and the bench press. And that’s efficiency. Strength Workout (SWOD) A1. 4 x 5 Push Press A2. 3 x 6 Kneeling Adductor Mobilization Today’s MetCon is a version of the famous “Fran”. While typically we utilize thrusters in the Fran in today’s MetCon we are going a little heavier and utilizing Push Presses instead. Workout of the Day (WOD) 21-15-9 Push Presses (115/75) Pull Ups ]]>