Coach Rippetoe Instructs on how to do a proper Press. The press is unrivaled for building upper body pushing strength
Strength
Shoulder Press 5/5/5
Weighted Pull up 5/5/5
WOD
12-9-6 reps of :
Advanced: Thruster, M135/F80
Weighted Pull up, M40/F15
Intermediate: Thruster, M95/F55
Weighted Pull up M15/FBodyweight
Beginner: Thruster, M65/F35
Pull ups or jumping pull ups as needed
Finish with one minute of Front Lever work
Shoulder Press: 30lbs
ReplyDeleteWeighted Pull Ups: Well, that's not an option yet, so I just worked on my jumping pull-ups/hanging work.
WOD: Time 10:15 but that includes waiting for the pull-up machine thing...stupid busy gym.
Thrusters 30lbs (no 35lb bars and 40 was too much), assisted pull-ups yes, (I'm back there :/ for 12-9-6 body weight: 42% - 49% - 57%.
Joey: can you suggest a place to work for front lever (and planche too) if you aren't able to get up yet?
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ReplyDeleteIf you are still working on getting your strict push ups then jump up into a pull up and work on 3 - 5 second negatives.
If you are working up to Front levers do 5 x 5 hanging knee raises, working up to knees to elbows. When you can do knees to elbows then work on holding them at the top position. That is essentially a tuck lever.
For planches start with teddy bear head stands with your knees on your elbows and head on the floor. Then work on holding it with your knees on your bent elbows and your head off of the ground. This is called a frog stand and is where we begin to learn how to do a tuck planche.
Keep it up you are doing great and I love hearing from you again