Strict Press
On the 3:00 x 3 Sets:
3 Strict Press
* 3 Second Pause
* Build In Weight
"Dismantled"
3 Rounds:
15 Power Cleans
15 Lateral Barbell Burpees
Directly Into...
3 Rounds:
15 Push Jerks
15 Box Jumps (24""/20"")
Barbell: (115/85)
Time Cap: 18 Minutes
KG | (52/38)
3 Rounds:
15 Power Cleans
10 Lateral Barbell Burpees
Directly Into...
3 Rounds:
15 Push Jerks
10 Burpee Box Jump Overs (24""/20"")
Barbell: @weight(155/105)
Time Cap: 18 Minutes
The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the strict press, we will pause at eye level, on the way up. In part 2, Today's conditioning piece requires a bit of self control and pacing, especially in the first 3 rounds. On paper this one looks fun and straightforward, in reality we've got a hefty barbell piece paired with some heart rate increasing cardio. If we aren't careful in the beginning we'll be sure to pay for it in the back half.
Score | Time to complete work. Add 1s per rep not completed if time capped.
Power Clean | 1:00 or less in 1-3 cycled set
Burpees | About 1:00 of work
Push Jerks | 1-2 sets in about 1:00 or less.
Box Jumps | About 1:00 of work
Hip Extension
With all of today's movements being primarily leg drive, we want to focus on athletes getting a full hip extension in their cleans, jerks, and box jumps.
POWER CLEANS
Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)
LATERAL BARBELL BURPEES
Reduce Reps
No Push-Up Lateral Barbell Burpee
Sub Regular Burpees
Sub Push-Ups
1:30 Time Cap
15 Cals On Any Machine
Sub Light Kettlebell Swing
PUSH JERKS
Reduce Reps
Reduce Loading
Sub Dumbbells/Kettlebells
Sub Push-Ups
- Sub HSPU
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
20 Squat Jumps
Reverse Lunges
Athletes can partner or group to share barbells for the lift portion.
It will flow best if each athlete has their own barbell for the metcon.
Athletes should approach the burpees and box jumps with caution today in order to keep our heart rate and breathing in a place that lets us move fairly quickly on our barbell work. If we get carried away in the first 3 rounds we're going to feel it on the second 3 rounds.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Power Clean & Push Jerk | tell, show, do, check
Strict Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
2-3 Sets:
A) Big Set of Push-ups (Floor)
B) Big Set of Push-ups on Low Box
C) Big set of Push-ups on Higher Box
* Move Directly From A-B-C
* Rest 3 Minutes After Completing (C)
