WOD 6.20.14 Friday

A. Strength: 3 Rounds

  • 8 Dynamic Push Ups
  • 10 DB Bench Press

B. Strength: 3 Rounds

  • 10 DB Pullovers
  • 10  Rack Lunge + Shoulder Press
    (Perform 1L, 1R, + 1 Press: x 5 = 10 total)

C. WOD: 4 Rounds for time

  • 200m Run
  • 20 Goblet Squats (40/30)
  • 20 AbMat situps
  • 10 Hand Release Push Ups


What are the benefits to incorporating a hand release motion at the bottom of your push-up? Have you ever thought about possible reasons why you’d do that?

For one, it standardizes the movement for everyone. When I program regular push-ups, it seems folks have different ideas of what chest-to-ground means (wink wink), so range of movement differs across the playing field. By requiring the hands to be released at the bottom of the push-up, it guarantees that your chest is on the ground. Hey now! I’m doing this for your own good!

I also want you to think about the position of your chest when you release your hands at the bottom of the push-up. When you are flat-chested on the ground with your hands still on the ground, you are essentially in an open chest position, with a slight flex in your upper back. Once you release your hands, even a few inches, you begin to hyper-extend your chest, causing a greater tightening effect at the top of your back, similar to what you achieve on a rowing machine. Now, not only are you getting a great chest workout, as with standard push-ups, you are also getting in an upper back workout. We’re all about efficiency here people; two benefits for the price of one!

nike yesterday


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