RockFit | Training with Rock Cox

Bottoms Up Press Workout

The bottoms-up press workout has two great functional movements.  The bottoms-up clean and press will properly align your pressing pattern.  The deck squats will teach you how to use your whole body to get up off the floor.  The fun doesn’t stop there though as you end the workout with some monsters and figure 8 swings.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Tiger Bend Push Ups – 5 reps

Lunges – 5 reps each side

Cleans – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (12 min)

Bottoms Up Clean and Press – 5 reps each side

Deck Squats – 5 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (4 Rounds)

Monsters – 1 min

Figure 8 Swings – 1 min

Do 4 rounds of each, rest 1 min or less between exercises, rest as needed between rounds.

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