WODs
 | Wed, Aug 24 2016 |  |
| 151212 MetCon | Warmup drill (Press In Clean - SOTS press) |
151212 MetCon
(Weight)
18 minute C&J E2MOM
Odd: 3 C&J's (>=65%)
Even: 7 Wall Balls
3 Burpee penalty of WallBalls break payable at the end of the WOD
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Warmup drill (Press In Clean - SOTS press)
(Weight)
Press In clean AKA Sots press
The press in clean is a mobility and strength exercise for the receiving position of the clean.
With a clean-width grip and the bar in the jerk rack position, sit into the bottom of a squat. From this bottom position, press the bar up into the proper overhead position, making sure to press in a direct line by getting your head back out of the way, and locking the elbows securely and squeezing the shoulder blades together aggressively. Ideally hold this overhead position momentarily before returning the bar to the rack position at a controlled speed—don’t simply let the bar crash back down. Make sure the bar touches the shoulders before pressing it up again—you don’t need to completely reset the starting position and press from a dead stop on each rep. Your squat stance should be exactly what you use in the clean with the feet flat and your balance correct. The trunk should be held rigidly throughout the set in exactly the same posture you want when receiving the clean.
This exercise is only appropriate for lifters whose mobility allows the movement to be done without pain. While it will help improve mobility and posture, the athlete needs to be in range for it to be effective and not harmful to the shoulders.
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