Thursday 130228 Presses and GI Jane-like finisher

You have definitely heard about the concept of using a push and pull combination in a training session.  Opposing motions and creating balance in those movements.  Today we are pushing and pulling.  Heavy presses are a fundamental of basic strength.  A move of sheer, brute strength.  Opposing that movement today we have a pull- (a bit of a variation on the basic pull up, however).  Of course, you want to be able to pull up your bodyweight and then some.

But let’s look at the push vs pull.  If one could do a shoulder press at body weight but could only do a single body weight pull up, then there is an imbalance.  It is said that in solid and balanced athletic development, one should be able to push/pull at a ratio of approximately 65%. Meaning you should be able to press 65% of what you can do as a weighted dead hang pull up, including your own bodyweight.

Here is how you figure it out:
1 rep max shoulder press weight/ 1 rep max deadhang pull up weight + your bodyweight
Do the calculation- see which lift you need to work on in order to balance out your push/pull ratio.

Bigger picture… do you think that is an accurate assumption to make about “balancing” your push/pull?

Mid-WOD synchronicity!

Thursday- compare to October 11, 2012
Class times at 6 and 9am, 4 and 6pm.  Fundamentals at 8am
10 minutes shoulder mobility
Shoulder press (85% of 1RM)
3-3-3-3-3 volume set
6 minutes of max reps burpee pull-ups
10 sec on, 50 sec off
20 on, 40 off,
30 on, 30 off,
40 on, 20 off,
50 on, 10 off,
Final one minute ON.
Post load for shoulder press and number of burpee pull ups to journals/chalkboard.