CFQ: The Tower of Power

Warm-up
PM Ammo Run
5 Handstand pushups (with spotter)
10xPass-thrus
10xShoulder openers
SP/PP/PJ Progressions

WOD
Shoulder Press: 1x1x1x1x1
Push Press: 3x3x3x3x3
Push Jerk: 5x5x5x5x5

Coaching Points!
I like to think of the body positioning and the movements associated with the press series as your "tower of power." Why? Because it helps us visualize calling up the explosive core to extremity power that's needed to press heavy weights overhead. The "tower" starts at our base with the drive through the heels, ascends to the explosive hip extension, continues to travel up our midline (using that strong skeletal structure as a natural conduit - remember the cue for the forearms under the bar, not in front of it, to take advantage of the strength of our skeletal structure), and electrocuting that bar in the press overhead. Here are some important take-aways to keep in mind for when you practice these movements on your own time:

• In the press series, more power can be generated by keeping our bodies in a straight line (aligned with the midline, in essence) from the feet all the way to the overhead position. The weight will travel easiest along the straightest line possible, so remember to set the conditions for that by keeping your body straight up and down - from feet to head (and forearms!).

• Capitalize on the natural strength and reinforcement provided by our skeletal structure. This is specifically manifested with the forearms, since keeping them under the bar allows the power generated at the hips to travel up the forearms directly into the bar. Moving the forearms too far forward of the bar removes that skeletal structure and places the entire load of the bar on the wrists alone at that point of the press. Is there any wonder why we miss the lifts at heavier weight when we make that mistake?

• If your lumbar area is sore right now, it's because it was mushy during the heavier presses. Fix that next time by making a deliberate effort to tighten the core and midline and taking a deep breath before each press. That'll eliminate most of the mushy slack that's present when you don't do those things, and which cause that tweak you're feeling down there right now.

• Do you really think you can master the push jerk if you only do it once every 6 weeks, under heavy loads, like we do it now? The answer is no. It's an incredibly athletic and complicated movement for our neuromuscular system to wrap itself around. So get the broom or the PVC pipe out and practice the two progressions we practice in warm-ups or cool-downs in the off-time. I promise those'll contribute to a better push-jerk when it comes time to get under load again. And in case you don't know what progressions I speak of, they are 1) the big jump/hip extension without the press and 2) the dive under the bar or the snatch balance technique. Put them both together and you've got an exaggerated replication of the push jerk.

Nice work today by the 1130 athletes! Hang tough!