The Human Torch

Mon

Jul 1

The Human Torch

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Workout

Strict Press

Heavy Set of 20

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* Look To Beat Attempt From 6/24/24

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"The Human Torch"

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders

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Dumbbell: (50/35)

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KG | (22.5/15)

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Open-Games

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

6 Bar Muscle-ups

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Dumbbell: (50/35)

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift. In part 2, We've got small volume sets which means our work is in manageable, bite size chunks today. Athletes should be looking at this and thinking about holding onto the dumbbell all the way through, where one arm is resting while the other works and if paced well from the start we can really burn it down at the end of the clock.

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Scoring

Score | Total rounds plus reps completed.

Movements

Dumbbell Snatches | Single arm and unbroken
Dumbbell Thrusters | Single arm and unbroken
Double Unders | :30 or less of work

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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.

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Modifications

DUMBBELL SNATCH

Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches

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DUMBBELL THRUSTERS

Reduce Reps
Reduce Loading
Sub Kettlebell
Sub Empty Barbell
24 Air Squats

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DOUBLE UNDERS

Reduce Reps
:30 Time Cap
45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:20 Hard Effort On Any Machine

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Logistics

Athletes must complete all the reps on one arm before moving to the next arm.

Athletes should have their own DB today for flow.

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Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

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

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

(3-9 minutes)

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General Flow 0:20 each

Jumping jacks
Arm circles
Arm wraps
Truck twists
Jumping jacks
Alternating spidermans
Downward dogs
Scorpions
Mountain climbers
Soccak squats
Push ups

Jump rope FLow 0:30 each

Easy jump rope
Single - single - big jump single
Single - single - double
Double unders

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

(9-21 minutes)

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DB Flow | tell, show, do, check

0:20 Alt. DB deadlifts
0:10 DB deadlift + shrug (right)
0:10 DB deadlift + shrug (left)
0:10 DB push press (right)
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
0:10 DB push press (left)
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
0:20 Alt. DB snatch
Focus on squeezing the legs/butt to emphasize aggressive hip extension
0:20 double DB front squat
0:10 single arm DB thruster (right)
Focus on timing of legs extending then pressing
0:10 single arm DB thruster (left)
Focus on timing of legs extending then pressing

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Strict Press | tell, show, do, check

Establish stance & grip
Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar
3 Cued reps
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach.
3 Cued reps
Focus on chin back first.

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Strength
_{(21-33 minutes)}

(21-33 minutes)

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10:00 window
Builds based on coach or athlete discretion
Transition to part 2

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Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

3 Dumbbell Snatches (R)
3 Dumbbell Snatches (L)
3 Single Arm Thrusters (R)
3 Single Arm Thrusters (L)
15 Double Unders

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-49 minutes)

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Look For

DB Snatch | Took for proper timing of hip extension before pulling the DB overhead.
DB Thruster | Also look for timing, athletes should fully extend the hips before pressing the DB overhead.
Double under | Look for relaxed grip and shoulders. Encourage athletes to drop their shoulders and relax the arms in their sets.

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Post Workout Clean Up & Chat (49-60)

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_{Accessory Work}

Lethal Legs

3-4 Super Sets For Quality:

6 Suitcase Bulgarian Split Squats (Each Side)

12 Raised Single Leg Jumps

Rest 1 Minute Between Sets

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Additional Elements

Have questions?

Reach out!

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