Strict Press
On the 3:00 x 3 Sets:
3 Strict Press
* 5 Second Negative
* Build In Weight
"Omar" [HERO]
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees
Time Cap: 18 Minutes
REPEAT FROM 8/9/23
KG | (43/29)
Same as class.
This week we start our new tempo cycle. We begin 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.
In part 2, Athletes will be challenged to hold onto the barbell for bigger sets today with the loading being on the lighter side. Ascending rep schemes should immediately tell us that the workout is not going to be won in round 1 and we should be pacing ourselves in the beginning to have some gas left for the biggest round at the end.
Score | Time to complete work. Add 1s per rep not completed if time capped.
Thrusters | 1, 1-2, 1-3 sets respectively today. Loading should not exceed 55% of your 1rm thruster.
Bar-Facing Burpees | We should be able to complete 10+ burpees in 1 minute or less or adjust the reps.
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.
THRUSTERS
Reduce Loading
Reduce Reps
Thruster to Depth Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
20-40-60 Air Squats
BAR-FACING BURPEES
Reduce Reps
Lateral Barbell Burpees
Burpee To Target
Regular Burpees
15/12-25/20-35/28 Calories On Any Machine
We are moving into a new cycle this week. Athletes can still partner up and should have enough time to complete their reps in the time frame.
Athletes should have their own barbell today. Athletes are not required to take a two foot take off, but as they jump they should have two feet in the air at the same time.
Burpees can be more of a pacer today, where as long as we are moving, we're winning. Encourage athletes to find a cadence here that lets them keep their breathing from getting away from them and consistently move through the sets.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
CT Barbell Flow :15 - :20 each
(9-21 minutes)
Thruster | 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 Supersets For Quality:
10 Dumbbell Chest Flyes
15 Dumbbell Rollbacks
Big Set Push-ups to Box
Rest 2-3 Minutes Between Sets
