Lisa.
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Photo Credit: Angela Clancy
Strength WoD:
[A]: Strict Press
10 - 10 - 5 - 5 - 3 - 3
[B]: Underhand Bent Over Row
8 - 8 - 8 - 8 - 8
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- Two age old classics that can build immense foundational strength in your upper body. The Strict Shoulder Press is often overlooked with people instead opting to play with the sexier moves of the push press & the push jerk. Whilst these are fine moves in their own right and have great value to you, they shouldn’t be the go-to if you want to build a rock solid set of shoulders in which to use to get things like Handstand Push-Ups, and indeed be able to PR that clean & jerk! (And yes, we are fully aware of how gnarly those opening sets on the press will be!!!).
- Coupling today’s push move will be the Underhand Bent Over Row, this move is key to building a well roundly strong back. If you struggle at pull ups or find that you can do some but they just burn out too fast then get your Row on! If your low back/hamstrings are stiff & tight, then hinging forward (with your back STRAIGHT we might add!), helps you gain positional strength in ranges that are key to you if you want to be able to deadlift large numbers or indeed hit that new Snatch PR because you were able to get your shoulders really over the bar.
- We also like to utilise the underhand (or palms forward) grip when doing this movement. We don’t always get the chance to work into our middle back fibres and this moves allows us to do that nicely. Make this a staple in your strength work and you won’t have those overbearing upper traps that many CrossFitters have going on.
- Today we will SUPERSET the two moves. Hit the strict press then immediately move onto a set of Rows. We will buddy up to share two bars between you to make logistics easier.
- Hold the standards. Form is priority as always.
- Scale as needed.
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Post LOADs your Beyond The Whiteboard account.
