Strict Press
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt (2/28/24)
"Holy Smokes"
10-8-6-4-2:
Dumbbell Thrusters
500/450 Meter Bike Erg
Devil's Press
500/450 Meter Bike Erg
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
KG | (22.5/15)
10-8-6-4-2:
Dumbbell Thrusters
15/12 Calorie Echo Bike
Devils Press
15/12 Calorie Echo Bike
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
In part 1, we’re back with our second time through Strict Press. Athletes should be targeting 4-8 reps at #5 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete strict press the first time, they’ll target 85%. In part 2, there is a lot of back and forth between the dumbbells and the bike. Therefore athletes should choose to pace the bike consistently for when there is not a lot of dumbbell work to break up the work on the bike.
Total time to complete work
Dumbbell Thrusters | Unbroken sets.
Devil's Press | Weight should allow for a consistent and controlled pace.
Bike Erg | About 1:00 of work.
Knees out
For our squats and thrusters, we have a great opportunity to emphasize the knees tracking the toes.
Verbal cues | "Push your knees out in line with your toes as you squat down." "Imagine spreading the floor apart with your feet as you lower into the squat." "Keep your knees tracking over your toes throughout the entire movement."
Dumbbell Thrusters
Reduce Reps
Reduce Loading
Sub Kettlebells
Sub Barbell
Single Dumbbell Thrusters
20 Air Squats
Devil's Press
Reduce Reps
Reduce Loading
Double Dumbbell Power Snatch
Double Dumbbell Burpee Deadlift
Single Dumbbell Devil’s Press
Burpee To Target
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings
Bike Erg
Reduce Distance
Time Cap
250/225m Row
200/180m Ski
200m Run
150/135m Air Run
Manage the room so that the DBs are close to the athletes bike, allowing for quick transition from machine to DB.
Whiteboard Brief
General Flow 0:30 of each
DB Flow
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
Focus on squeezing the legs/butt to emphasize aggressive hip extension
Focus on timing of legs extending then pressing
Focus on timing of legs extending then pressing
Focus on DBs ending “stacked” over the body
Focus on squeezing the legs/butt to emphasize aggressive hip extension
Strict Press | tell, show, do, check
Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach.
Focus on chin back first.
Practice Round
Break
Workout adjustments if needed
Look For
Knee Tracking. Knees should track in line with the toes during the squat phase, preventing excessive inward or outward movement.
Footwork. Feet flat, and outside hands
Breathing and Rhythm. Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm. Teach breathing techniques for different intensities, such as deep diaphragmatic breathing during high-intensity efforts.
10-6-6-4-2:
Dumbbell Thrusters
400m Run
Devil's Press
400m Run
Time Cap: 18 Minutes
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
4 Sets For Quality:
20 Band Pull-aparts
Rest 30 Seconds Between Sets
