Strict Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 5 Second Negative
* Aim to Increase Weight From 7/22/24
"Going Down Swinging"
On the 3:00 x 6 Rounds:
12 Pull-ups
600/540 Meter Bike Erg
12 Dumbbell Snatches (70/50)
KG | (32/22.5)
On the 3:00 x 6 Rounds:
12 Chest-To-Bar Pull-ups
600/540 Meter Bike Erg
12 Dumbbell Snatches, @dumbbell(70/50)
We begin our second time through the cycle this week starting with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. We are looking to increase weight from 7/22/24. In part 2, Today's intervals are meant to be fast! With that in mind, you only get the rest that you earn, meaning we're pushing the pace to just under our threshold and pushing for consistent split times across all of our intervals.
Score | Slowest round of work.
Pull-ups | 1-2 sets in :30 or less of work.
Bike Erg | 1:15 or less of work to keep distance the same.
Dumbbell Snatches | 1-2 sets with very short rest and completed in :45 or less.
Cylinder of strength
For today’s strict press we want to teach our athletes how to maintain a “cylinder of strength” throughout the strict press movement. By gripping the ground, squeezing the butt, squeezing the legs, and squeezing the abs the athletes will be in a strong and rigid position to execute the lift.
PULL-UPS
Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows
600/540 METER BIKE
Reduce Distance
1:15 Time Cap
300/270m Row
250/225m Ski
250m Run
1:15 Effort on Air Runner/Treadmill
DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches
Athletes should know that they are going to be uncomfortable across all of these rounds, but still be able to maintain a hard pace throughout. We are aiming to have about :30 of rest at the end of each interval.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
Bike + DB flow
(9-21 minutes)
Pull Up Flow
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)
Killer Core
3 Giant Sets For Quality:
5 Strict Toes to Bar
10 V-Ups
20 Sit-ups
Rest 2 Minutes Between Giant Sets
MINDSET
Aristotle
"Well begun is half done."
Starting something with careful planning and effort makes the rest of the task much easier to complete.
