Strict Press
Max Repetitions of Strict Press @ 80%
* To Technical Failure
* Add 5# From Last Attempt (2/21/24)
"Goody Two-Shoes"
On the 1:30 x 10 Rounds:
10-1 Dumbbell Hang Clean & Jerks
Max Calorie Bike Erg
Dumbbells: (50/35)'s
KG | (22.5/15)
On the 1:30 x 10 Rounds:
10-1 Dumbbell Hang Clean & Jerks
Max Calorie Echo Bike
In part 1, we’re back with our second time through Strict Press. Athletes should be targeting 6-12 reps at #5 heavier than the load they used the first time we performed strict press during this cycle. If athletes didn’t complete strict press the first time, they’ll target 80%. In part 2, we’re working for 15 minutes straight through while trying to accumulate calories which means that we'll need to find a pace just under threshold that allows us to move fast and consistent. Athletes should try to aim for an increasing calorie number each round, which means that we need to be careful in the beginning to stay in some control of our breathing and heart rate. As the time on the bike per round increases, we should be aiming to hold a similar working pace on the bike each interval.
Total calories accumulated across all 10 rounds.
Dumbbell Hang Clean & Jerks | Unbroken sets with full lockout of both arms overhead.
Bike Erg | Consistent moderate to hard effort pace across all rounds.
Explosive hip drive
Look for a powerful extension of the hips, with athletes driving through their heels.
Dumbbell Hang Clean & Jerks
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Kettlebells
Kettlebell Swing
Bike Erg
Sub Row/Ski/Air Run
Sub Echo/Assault
With this time domain the bike screen should stay on and accumulate reps throughout.
If you are short on machines, you can add a different movement and have athletes alternate rounds. For example:
Odd rounds: bike erg
Even rounds: ski
Organize your room so that athletes can transition quickly from DBs to their machine.
Whiteboard Brief
General Flow 0:20-0:30
DB Prep | tell, show, do, check
Focus on squeezing the legs/butt to emphasize aggressive hip extension
Focus on quick turnover with the elbows
Focus on timing of legs extending then pressing
Focus on minimal dip w/ upright torso
Focus on DBs ending “stacked” over the body
Focus on aggressive hip extension in the clean, and timing of hip extension in the jerk
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
Explosive hip drive. Look for a powerful extension of the hips and knees, transferring force vertically to lift the DBs.
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.
On the 1:30 x 10 Rounds:
10-1 Dumbbell Hang Clean & Jerks
Max Double Unders
“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
3 Sets
300’ Heavy farmers carry
10 DB floor press
