Knowledge and Skill

Spend 5 minutes coaching the Push Press.

Key Points

-Dip Depth.

-Neutral spine.

-Hips with slight anterior pelvic tilt.

- Weight distribution through heel to mid-foot.

-Bar resting behind Deltoid and on clavicle.

Strength

1.) Bench Press- Build up to a 1rm.

2.) Push Press- 3x8. H.A.P. With control and perfect movement.

Metabolic Conditioning

10-9-8-7-6-5-4-3-2-1 reps of the Couplet:

Bench press: body weight
Clean: 3/4 body weight

Set Up two bars and perform for time.