One Last Breath

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Tue

Feb 18

One Last Breath

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Workout

Strict Press

3 Sets:

6 Strict Press

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* Build In Weight To Technical Failure

* Rest 2-3 Minutes Between Sets

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"One Last Breath"

For Time:

60 Toes to Bar

60 Push Jerks (135/95)

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* Partition However You'd Like

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Time Cap: 15 Minutes

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KG | (61/43)

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AGE GROUP

13-15 & 55+ | (95/65)

KG | (43/29)

Open-Games

Push Jerk: (155/105)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the seventh week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2,Partition reps however you like in this 120 rep workout. Choose a barbell weight and toes to bar variation that allows you to complete at least 6 reps unbroken at a time.

Scoring

Score: Time

Movements

Target Score: 6-10 Minutes

Target Loading: Light-Moderate Loading

Stimulus: VO2 Max [RPE 7-8]

Toes To Bar: 6 Unbroken at a time.

Push Jerk: 6 Unbroken at a time.

The One | Teaching Focus

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. By design, the lower back contains a lot of muscles (called erectors). We can both protect and train those muscles by maintaining an upright torso and keeping the midline engaged

Strategies

We believe the best approach is to work on each movement until you feel like a rep becomes noticeably more challenging or you notice the speed of a rep slow. This is a good indication that your muscles are fatiguing and could use a break.

Partition Options Include:

10 Rounds: 6 Toes to Bar + 6 Push Jerks
6 Rounds: 10 Toes to Bar + 10 Push Jerks
10-9-8-7-6-5-5-5-5: Toes to Bar + Push Jerks
18-15-12-9-6: Toes to Bar + Push Jerks
10-10-8-8-6-6-4-4-2-2: Toes to Bar + Push Jerks

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells (50/35)s
Sub Kettlebells (53/35)s
Split Jerk
Push Press
Push-Ups
Handstand Push-ups

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

0:30 Big Arm Circles
0:30 Crossbody Arm Swings
0:30 Downward Upward Dogs
0:30 Inchworm + Push Up
0:30 Band Pull Aparts
0:30 Band Shoulder Press (right)
0:30 Band Shoulder Press (left)
0:30 Lying Leg Raises

Specific Warm-Up
_{(9-21 minutes)}

(9-24 minutes)

Toes to Bar Prep

0:20 Hollow Hold (on floor)
0:10 Hollow Hang
Look for athletes to have feet slightly in front of the body and remain engaged in the core.
0:20 Tight Kip Swings
Emphasize the pull down on the bar with the lats, rather than swinging the legs.
0:20 Kipping Knees To Chest
Look for athletes to press down on the bar as they tuck the knees to the chest.
0:20 Leg Swings
Encourage athletes to get the legs as high as they can while maintaining rhythm.
0:20 Toes to Bar

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Push Jerk | tell, show, do, check

Establish stance & grip
Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar
5 Dip & hold
Focus on upright toros
5 Dip & drive
Focus on quick turnover from dip to drive
5 Jump & land w/ hands at side
Focus on full extension
5 Jump, Punch, & land
Focus on timing of jumping fully before punching the hands
3 Push jerks with empty bar
Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out

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Strict Press | tell, show, do, check

3 Press to Eye Level
Look for athletes to push the head back, not move the barbell around the head.
3 Press From Eye Level to Overhead
Look for athletes to press their head through as soon as possible, and bar to finish over the middle of the body.
3 Strict Press
Encourage athletes to brace their core and create a "cylinder of strenth”

Strength
_{(21-33 minutes)}

(24-36 minutes)

Build In Weight To Technical Failure
Aim for ~70-80% of 1RM
Rest 2-3 Minutes Between Sets

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

2 Rounds:
6 Toes To Bar
6 Push Jerks

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-57 minutes)

‍Look For‍

Toes to Bar: Ensure athletes have picked a rep count that allows them to maintain quick, possible unbroken sets on the toes to bar. If athletes are having to break a lot of these, they should choose smaller sets.
Push Jerks: Look for a strong dip and drive throughout reps. Hips are the initiator of the movement here.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

[PART A]

4 Sets:

10 Close Grip Bench Press

* Building In Weight

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[PART B]

2 Sets:

Max Unbroken Close Grip Push-ups

* Rest 2-3 Minutes Between All Sets

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MINDSET

Sai Baba

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"What is new in the world? Nothing. What is old in the world? Nothing. Everything has always been and will always be."

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Life’s fundamental truths remain constant, even as they appear in different forms over time.

Additional Elements

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Have questions?

Reach out!

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