09.18.2018 WOD


09.18.2018 WOD

A. Mobility

B. Warm-up/Volume

Even min: 10 Z Press (45/35)
Odd min: 10 Kipping Swings (3 Tempo pull-ups 33×1)

The “Z press” is challenging in that it does not allow for much compensation i.e. using lumbar extension to compensate for poor overhead mobility; Also no “bouncing” assistance when pressing, thus isolating the shoulders

Viewed from the side, the back should be vertical and core braced as the barbell is pressed overhead. Feet can be pointed straight forward or in a V shape.

Movement can be done from a low rack or the barbell can be handed to the lifter via spotters on each side.


Strength: Squat Cycle
Week 4, Session 1
5 sets of 4/8 @ 80% of 1RM Front Squat

100 Burpees for time.
EMOTM do 6 Toes-to-Bar (Start with 6 T2B)