While temperatures may have cooled down a bit outside the gym, they sure seem to heat up inside pretty quickly, especially when you pack in nearly 50 people over the course of 2 hours. Nonetheless, we pressed ahead with the nights work with only slight adjustments made to the met-con.
Two prep sets of 10 strict press with the bar only were programmed following the warm-up and before beginning the nights working sets. This helps to prepare the body and brain for the movement – sort of pre-programming, if you will.
The double strength portion of Tuesday class revisits a similar pattern recently employed twice back in May (“PRESSED INTO SERVICE,” and “DOWN THE PIKE“). However, the rep scheme was altered this time to have athletes going for a max double, rather than a triple. This would allow people to look back at their heaviest triple from May, and then aim a bit beyond that for a heavy two-rep max.
As it was back in May, Tuesday’s strict press were followed with one set of AMRAP push-press. However, instead of assigning weights, this time the weight for the push press was prescribed at the heaviest double strict press completed in the first part of the strength work(completed, as opposed to heaviest double attempted – so use what ever weight you successfully put overhead for two reps).
Using heavier weights to do high reps for the push press demands increased attention to posture and execution of the movement. Back in the beginning of June, we discussed the push press, specifically talking about the concept of pushing the bar with your chest.
In order to push with the chest, however, you must have a solid dip. Specifically, the dip must be vertical, and come from pushing the knees forward only. Any forward inclination – pushing the hips back – and the weight will launch forward off your chest, not up. In fact, you may feel a little like you’re leaning backwards with a proper dip. It will also be a lot easier to maintain that vertical bar path if you pull your head back out of the way. Don’t try to push the bar around your chin – instead, aim for the tip of your nose, and as soon as the bar is past, drive the head forward under the bar.
The 6pm class was split off into pairs, with each partner completing all reps of the programmed workout, but with only one partner working at a time. The reps could be split up in any way, so long as each partner completed all reps (e.g., for the 40 wall balls, P1 could do 20, P2 could do 30, P1 could then do their second set of 20, and then P2 could do their final 10).
Owing to a larger than normal 7pm class, the met-con was restructured to accommodate teams of 4, and the goal was to have each team aggregate the total reps programmed. So, to complete 100 sit-ups, each partner would/could do 25 a piece. As it was with the 6pm, only one person could be working at a time. Because of the extra rest time each person was getting (resting while 3 other people went, instead of just one), the expectation was that people would be able to push harder when their turn came. To ensure this, a time cap of 15 minutes was placed on the workout.
Although the heat has dropped off a bit this week, the humidity hasn’t abated, and the higher temperatures look to make a return this weekend, so please continue to hydrate both before and after class.