Strict Press
Max Repetitions of Strict Press @ 90%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (3/6/24)
"Adderall" [BENCHMARK]
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
REPEAT FROM 11/7/23
KG |
(61/43)
(52/380
(43/29)
Same as class
In part 1, we’re back with our second time through Shoulder press. Athletes should be targeting 2-4 reps at #5 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the shoulder press the first time through the cycle, they’ll target 90%. In part 2, we have benchmark workout Adderall. We completed this last in november, if athletes completed it that day have them shoot to better their score. Athletes should be able to hold a pretty solid pace on their runs coming off of rest between each effort. While the barbell weight should be something we can cycle fresh, the goal is reps today, so fast or consistently paced singles for clean and jerks and snatches is a great strategy to let us work but also catch our breath a bit and be able to keep working to the end of the interval. Thrusters should be in sets of no less than 5 reps at a time, some will be able to hang onto this bar for 10 or more reps at a time.
Enter the number of reps completed for each movement.
Run | The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less.
Power clean | Loading should not exceed 60% of power clean.
Power snatch | Loading should not exceed 60% of power snatch.
Thruster | Sets of 5 or more.
Bar Path
Begin with the end in mind. Keep the thing close and finish all reps stacked over the back of the shoulders. Should be able to hold that position for a long time if it's in the right spot.
Run
1,600 Meter Run
Reduce Distance
2,000/1800m Row
1,600/1400m Ski
4,000/3200m Bike
1,200m Air Run
800 Meter Run
Reduce Distance
1,000/900m Row
800/700m Ski
2,000/1800m Bike
600m Air Run
400 Meter Run
Reduce Distance
500/450m Row
400/350m Ski
1,000/900m Bike
300m Air Run
Clean and Jerk
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing
Power Snatch
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings (Eye Level or Overhead)
Thruster
Reduce Loading
Sub Dumbbells/Kettlebells
Front Squats
Push Presses
All athletes should have their own barbell, and change weights in rest time.
Be sure to have a designated set up for extra plates to stay to keep the room organized.
Since this is a benchmark, encourage athletes to check previous scores.
A workout like this one shouldn’t require any significant logistical considerations. However, you will want to consider the run route for the day and ensure that all your classes run the same route. For most gyms, a 400m loop run 4/2/1 times will likely be the best option today.
Whiteboard Brief
General Flow
Clean and Jerk | tell, show, do, check
Look for “shoulder shelf”
Focus on timing “elbows beat the feet”
Power Snatch | tell, show, do, check
Thruster | tell, show, do, check
Elbows high in the bucket
Timing in the press, knees and hips extend then press
Add thruster workout weight and grab loads needed for other two movements
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
Timing/pacing. Scaling mid-workout is often discouraged but if athletes seem that they’ll miss the targeted stimulus due to the run distance encourage them to pull that distance back a bit in order to get to the barbell.
Look for the teaching focus of the bar path. The athlete will benefit significantly from maintaining a straight bar path in all 3 of these movements.
AMRAP 10:
1 Mile Run
Max DB Clean and Jerks Rest 3 Minutes AMRAP 7:
800 Meter Run
Max Alternating DB Power SnatchesRest 3 Minutes AMRAP 4:
400 Meter Run
Max DB Thrusters
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
3 Sets
12-20 Band-assisted Pull-ups
*Rest 1:00 Between Sets
