Strict Press
3 Sets:
10 Strict Press
* Build In Weight To Technical Failure
"The Good Life" [BENCHMARK]
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24"/20")
Time Cap: 18 Minutes
REPEAT FROM 1/22/24
AGE GROUP
13-15 & 55+ | Same as class
Same as class
Today we have our bring a friend option! There is a partner version in logistics if you want to choose to use it.
In part 1, This is the third 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, This benchmark workout is a repeat from 1/22/2024. The stimulus today is right at your threshold! Push your pace, but recognize that each movement interferes with the next. Keep transitions between movements quick.
Score: Time
Target Score: 8-15 Minutes
Stimulus: Lactate Threshold [RPE 6-7]
Row: Should be completed in 2:15 or less. All athletes row the same distance today. Row at the fastest pace that allows for a strong pace on the burpees and box jumps.
Burpees: Should be completed in 1:00 or less. At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.
Box Jumps: Should be completed in 1:00 or less. Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
Straight Line
A primary fault of the strict press is deviating from a straight bar path. The strict press is made exponentially more dificult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.
You may choose to build in speed as you move through each round of this piece.
Try to maintain hard efforts across all 3 rounds.
Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace for men, and 2:15 or less for women on the rower to start each round.
500 METER ROW
2:30 Time Cap
400m Ski
25 Calorie Echo Bike
1,000m Bike Erg
400m Run
2:00 Moderate-Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
BURPEES
Same Calorie Ski or Bike Erg
Push-Ups
No Push-Up Burpee
24 Mountain Climbers
24 Air Squats
Shuttle Runs
BOX JUMPS
Reduce Box Height
Box Step-Ups
42 Squat Jumps
42 Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges
Broad Jumps
[TEAMS OF 2 OPTION]
3 Rounds For Time:
P1: 500 Meter Row
P2: 12 Burpees + 21 Box Jumps
P1: 12 Burpees + 21 Box Jumps
P2: 500 Meter Row
Box: (24"/20")
* Switch Stations When Both Partners Finish Their Work
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9 -21 minutes)
Box Jump Prep | 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)
Bulletproof Shoulders
[PART A]
For Quality:
100 Dumbbell Reverse Flyes (Light Weight)
[PART B]
Accumulate 3 Minutes:
Seated Plate Overhead Hold (45/35)
MINDSET
Byron Pulsifer
"Everyone can taste success when the going is easy, but few know how to taste victory when times get tough."
True victory is found in overcoming challenges, not just in succeeding when things are easy.
