Push-Press: 5-3-3-1-1-1

”oh that’s all we’re doing, why would I go do that?”…well if you don’t truly do strength work getting above 80% of your true 1rm capacity then you will not build strength. If you do a strength and then a Metcon, one (or both) is not going to be given the absolute 100% intensity required to elicit the desired response.

Suggested class timeline:


0-4: @the whiteboard/introductions

4-14: general warmup

15-27: Push-Press instruction starting with pvc pipe and description of points of performance:

  • Weight in heals
  • upright torso while dipping through the knees, with them tracking out
  • midline engagement
  • aggresively and fully extending the hip before initiating any pressing through the arms
  • Stacked locked out overhead position with active shoulders and midline engagement

27-37: warmup sets, starting with empty bar and making appropriate weight jumps until you’ve reached approximately 80% of your 1 rep max.

37-56: WOD, 5-3-3-1-1-1…go heavier each set, rest a minimum of 2-3 min between sets. Work in groups by appropriate rack heights. Groups can “pit crew” the weights on and off together to switch loads from athlete to athlete

56-60: clean up, cool down, record heaviest lifts etc.

***sorry, but I don’t see any time in there for a Metcon 😇


CategoryDaily WOD, WOD Blog
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