This workout is all about developing explosive power. During the push press you have to explosively express force to the bar through your dip and drive. This will not happen effectively if the bar is not sitting on your shoulders with your elbows down and out and in front of the bar. I was teaching a Foundations class recently where I related the dip and drive to bouncing. From that point on my Foundations athlete referred to the push press as the bounce press. This is not to far off, because you do not want to pause at the bottom of the dip. You want to quickly bounce it back into the drive and finish with the press.
After the push press we will do some seated box jumps and sprints. Seated box jumps are an extremely effective way to develop explosive force and sprints are nothing short of fast twitch muscle satisfaction. Don’t skip this one…or you will explode into nothing.
Workout of the Day 1/30/13:
Push Press 5-5-5-5-5
- 4 Seated Box Jumps (increasing height each round)
- Sprint out the back door to the curb and back
This is not for time but be conscious of your time. Rest should be limited to you adjusting your box height and then jumping.
*Post 5 rep max and box height to comments.