OLY | WEEK 50 | 12/08/2019

WARM UP
Shoulder Warm Up

WORKOUT

Shoulder Press (3 x 5 (building))

Do a good warm up first and then make each of these sets heavier. Rest a bit between.

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Push Press (3 -2-2-1-1-1-1)

Each of these sets should also get heavier - rest no more than 2 min between sets.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Make sure that when you lower the weight you bring the elbows in front and absorb with the knees to either send into the next rep or re-set.