Let's talk about 3 movements that are very similar, yet very distinctive. The strict press, push press, and push jerk all have the same starting and finishing positions, but the means of getting from point A to point B are different. All three of these movements will be performed in today's WOD, so take the time to read on and watch the videos, especially if you know you have trouble distinguishing between them!
Strict Press: Getting the bar from your shoulders to over head with the least amount of movement from the rest of your body. Don't be fooled by the lack of movement in your core and hips however; the strict press requires a ton of mid line stabilization in order to make it possible. Your whole body has to be tight and positioned correctly so that you can press the bar over head.
Push Press: Getting the bar from your shoulders to over head, but this time adding a "dip and drive". The dip allows you to use the explosiveness of your hips in order to drive the bar over head with more speed, power and efficiency.
Push Jerk: Getting the bar from shoulder to overhead, this time with an extra dip at the end. This extra dip is executed at the same time that the bar becomes weightless at the height of the "drive". Dipping at this time allows you to drop beneath the bar, shortening the distance that the bar has to travel when you are pressing. This is the most efficient of the three movements.
Once you go to failure on the strict press, you can always do more with the push-press, and even more with the push-jerk. Each is more efficient than the one before.
For extra help and advice, watch Khalipa.
Three 3:30 AMRAP with 2 minutes rest in between
1st: Row 500
Remaining time: max strict press (95/65)
2nd: 40 box jumps (24/20)
Remaining time: max push press
3rd: 30 burpees
Remaining time: max push jerk
And why aren't you watching the CrossFit games?!? Masters started yesterday and those guys and gals moved some SERIOUS weight. Don't believe me? Like "The CrossFit Games" on Facebook or instagram and take a look at the pictures and videos. Also, start watching the live stream of the team and individual competitions. They start at the beach today, yikes!
Posted on Tue, July 22, 2014