This is a sequence to get the movements down, you can then build up weight and reps from there.
This list of movements is for reference: modify movements as needed - these are just for inspiration. Take your time with the movements until you have proper form to ensure you remain injury free. I have found it is best to practice the movements in front of a mirror - and I watch copious videos on form from weightlifting coaches. Keep in mind that it takes time to master the movements and that should be done first prior to adding weight.
UPPER BODY
STRICT PRESS 2 x 5
The strict press, also called the shoulder press, is a pure strength and muscle-building exercise. Specifically, targeting the shoulder muscles and developing your overhead pushing strength. Test this out with your barbell first if this is your first go.
• Power clean barbell from the ground Hip width stance with Hands just outside of shoulders: Choose a hand position that is comfortable. • Bar rests on your collar bones/ top of your shoulders. • Elbows slightly forward with thumbs wrapped around the bar • Maintain neutral spine and full knee extension, engaging core • Heels remain in contact with the ground = strict • Maintain straight bar path: Keep the bar over the middle of your foot by pressing directly overhead. • Finish at full elbow extension overhead
PUSH PRESS 2 x 5
The Push press is still a strength dominant movement, heavily relying upon the strength of the shoulders, triceps, and upper chest to push the loads overhead (with some assistance from the lower body), slight differentiation from strict and jerk below. In this movement the glutes, hamstrings and quads — assist the arms in driving the barbell overhead.
• Power clean barbell from the ground Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. • Rest the bar on the front of your shoulders/clavicles • Drop down into a shallow squat, centring your weight under the barbell. • Press up through your heels. Drive the bar directly above your head until your arms are straight.
PUSH JERK 2 x 5
The Push Jerk is a variation of an Olympic lift that develops full-body power. It involves a triple extension of the hips, knees and ankles. You’ll be able to move the most amount of weight with a push jerk. Like other Olympic lifts, the push jerk involves dropping your body under the barbell.
• Power clean barbell from the ground Hands just outside of shoulders • Feet shoulder width apart • Elbows slights under the bar • This incorporates the same midline stability, bar path and dip-drive of the push press, but you are adding a second knee bend to receive the bar and complete the lift. • After the dip-drive and hip extension, “punch” yourself under the barbell, landing locked out in a slight overhead squat. • The lift is completed when you stand tall with the bar overhead.
LOWER BODY
FRONT RACK SQUAT: x 10 REPS
The Front Squat is a lower-body exercise aimed at strengthening your legs and hips, particularly your quads and glutes. The barbell is placed across the front side of your shoulders, shifting the center of mass forward, allowing for a more upright posture, making it a spine-friendly lift. It also shifts some of the work from your glutes to your quads, making this one of the most effective quad strength exercises.
• Power clean barbell from the ground
• Feet shoulder width apart, clean the barbell to your waist, or fluid power clean from the floor • Clean will bring the barbell across the front side of your shoulders. Place your fingertips under the barbell just outside of your shoulders and drive your elbows up. • Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground. Straighten your hips and knees to drive up to the starting position.
FRONT RACK LUNGE: x 10 REPS
Lunges are great for building the quads, hamstrings, glutes and calves. It also targets the hips, lower back and keeps the core section engaged throughout the exercise.
• Hang clean or power clean barbell from the floor Begin with the bar in the front rack with the elbows high • Step forward with one foot. • Descend until the knee of your back leg comes in contact with the ground. • Drive to the heel of the front foot and bring the feet back together to complete the rep. • Keep your core engaged shoulders active to maintain high elbows
THRUSTER: 2 x 5 REPS
BUILD CONSECUTIVE SETS ONCE YOU GET THE HANG OF THE MOVEMENT
The Thruster is a compound exercise, practicing movements from above. It is a combination of a front squat with an overhead press. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. If trying this for the first time, try just using the barbell to get the movement down. The movement should be fluid and continuous so start slow and build up weight.
• Feet shoulder width apart - power clean the barbell from floor, dropping down into a full front rack squat when standing engage your glutes and explode the barbell overhead for the press.
• Barbell comes back down to the collarbones and repeat for 10. • Note this movement can also be done with dumbbells.
SUGGESTED SEQUENCES
CrossFit Hero Wod: Jack AMRAP in 20 minutes • 10 Push Presses • 10 Kettlebell Swings • 10 Box Jumps
