Press from the bottom of a Front Squat. (not a thruster, stay down)
Start at about 1/2 of what you can overhead squat. If you dont know what that is just start with the bar and begin to add weight at the end of each round
You will need an OHsquat distance for the hands or a snatch grip distance on the hands. If you use a closer grip be prepared to have to stand during the press. Dont over load this lift and if you feel like you want to front squat then press and stand at the same time go for it. The goal for me is to really work on trunk tension and balance at the bottom position of the FS and Clean/Snatch
Workout
Bottom FS postion press 5 x 5
have at least 3 min break between rounds
Metcon
1/2 bodyweight KB swing x 10
double unders x 50
2 rounds
5 min break
repeat
Start at about 1/2 of what you can overhead squat. If you dont know what that is just start with the bar and begin to add weight at the end of each round
You will need an OHsquat distance for the hands or a snatch grip distance on the hands. If you use a closer grip be prepared to have to stand during the press. Dont over load this lift and if you feel like you want to front squat then press and stand at the same time go for it. The goal for me is to really work on trunk tension and balance at the bottom position of the FS and Clean/Snatch
Workout
Bottom FS postion press 5 x 5
have at least 3 min break between rounds
Metcon
1/2 bodyweight KB swing x 10
double unders x 50
2 rounds
5 min break
repeat
95# for the bottom front squat press. Cool movement, it forced me to keep my trunk engaged differently and it realigned my sacrum
ReplyDelete100# kb swings
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