Strict Press
Max Repetitions of Strict Press @ 90%
To Technical Failure
"Only Fools Rush In"
AMRAP 15:
30 AbMat Sit-ups
20/15 Calorie Bike Erg
10 Hang Snatches, 95/65
KG | (43/29)
AMRAP 15
3 Wall Walks
15/12 Calorie Echo Bike
10 Hang Power Snatches 115/75
In part 1, we are in week 3 our max sets. These are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Quick moving AMRAP today with not a lot of time to stand around or rest during transitions. Movements are all pretty manageable even under fatigue, can you find and maintain a consistent but hard working pace that will allow you to give a final push in your last 2-3 minutes of work?
Score | Total rounds and reps
Sit ups | :90 or less
Bike | :60 Hang
Power Snatches | Light. 2 sets or less.
Land locked out
On the hang power snatches we want our athletes' elbows to beat their feet. When they receive the snatch in the landing position, their elbows should already be “stacked” and locked out.
Abmat Sit ups
Reduce Reps
Hollow Rocks
Calorie Bike Erg
20/15 Calorie Row
15/12 Calorie Ski
300m Air Run
18/15 Calorie Echo/Assault Bike
Hang Power Snatch
Reduce Loading
Dumbbell Hang Power Snatches
Kettlebell Swings
In part 1, make sure athletes have a clear understanding of “technical failure.” As a coach and gym owner it’s a great idea to provide the big picture view of this strength cycle. Let athletes know they’ll have the chance to retest this exact lift within the 12 weeks.
In part 2, if you need to manage a large class and you’re limited on equipment, you can pair athletes up and allow them to start at different stations. Ideally the snatch should come last within the round of work.
Whiteboard Brief
General Flow
CT Barbell Flow :15 - :20
Power Snatch | tell, show, do, check
Strict Press | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Abmat sit up
Full range of motion.
Shoulder blades should touch the ground and pass through the hips each rep.
Bike | Cadence (RPM)
Pay attention to pedal cadence, which is the speed at which athletes pedal. Encourage a cadence that is appropriate for the type of workout, 85-95 should be an appropriate target cadence for most athletes.
Hang Power Snatch
Elbows beating the feet.
Cue athletes to punch hard & fast so that when their feet land, their elbows are already “stacked” or locked out. Cue athletes to keep the bar close to their body.
AMRAP 15:
30 AbMat Sit-ups
50 Double unders
12 Alternating DB hang snatches
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
3 Sets
12 Alternating DB bench press
12 KB horn curls
*Keep non-working DB locked out on bench press
