Ellie.
.
Photo Credit: Angela Clancy

Strength WoD:

For Loads:

Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

The Push Press is a great tool to develop not only the shoulders but also to develop the hips and the effectiveness of them. We need to get the timing just right to "pop" those hips and make the bar jump off your shoulders so that you can punch and press the weight all the way overhead.
To do that the dip-drive has to be spot on. Getting into the dip sit on your heels. Keep your torso very much upright and vertical and ensure the rack position is held high & well. Then as hard as you can drive back UP fast through your legs, squeeze your butt as you stand & watch that bar hop off your shoulders. At that moment you are presented with an opportunity to act upon the bar. Go for for it and smack that thing overhead!
Now for some specifics. As we hit heavier sets of the Push Press common flaws can be that we jump too much in the process of driving up & as a result we end up landing with bent knees &/or hips. This has inadvertently landed us in a Push Jerk. Great move in its own right but we are after a Push Press. To help counteract this we want you to really focus on squeezing your butt & your thighs very tightly AS you pressing into the barbell .We also want you to hold that weight overhead for a full 2 seconds on the first rep of each set just to be doubly sure. Failure to do so will see the rep voided today. #HarshButFair
Hold the standards. Form is priority as always.
Scale as needed.
Stay humble. Work hard. Be happy.

WOD