WORKOUT
Strict Press
On the 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build
"Lowes"
AMRAP 10:
4-8-12-16...
Kettlebell Goblet Lunges
Kettlebell Swings (53/35)
Box Jumps (24"/20")
Kettlebell: (53/35)
KG | (24/15)
OPEN-GAMES
2 Rounds x AMRAP 4:
30 Double Dumbbell Thrusters, (50/35)'s
20 Burpee Box Jump Overs (24"/20")
Max GHD Sit-ups In Remaining Time
Rest 2:00 Between AMRAPs
FOR THE COACH
Stimulus
- Workout brief | https://youtu.be/L1HmzI_yp08
- General & Lift Specific WU Video | https://youtu.be/s7xoPisKC2o
- Workout Specific WU Video | https://youtu.be/YK78jErqLbo
- Resource Links | CompTrain Gym Resource Drive
- Anytime we see an increasing ladder in an AMRAP format, we should be prepared to feel really good through the first half with smaller sets. The grind really starts in the back half with the larger sets and a spiked heart rate. Can we stay patient in the beginning when we feel strong and fresh in order to make a big push at the end? Lunges are total reps, not per leg. KB swings should be locked out overhead to be considered Rx. Aiming to complete around 4 rounds.
- Score | Total rounds and reps
- KB Reverse lunges | Light. Unbroken.
- Kettlebell Swings | Moderate. Unbroken.
- Box Jumps | Steady pace.
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. By design, the lower back contains a lot of muscles (called erectors). We can both protect and train those muscles by maintaining an upright torso and keeping the midline engaged on the KB movements.
Modifications
KB Reverse lunge
- Reduce/Remove Loading
- Reduce Reps
- Forward Goblet Lunges
- Sub Dumbbell
Kettlebell Swings
- Reduce Loading
- Reduce Reps
- Eye Level Kettlebell Swings
- Single Dumbbell Hang Power Snatches
- Empty Barbell Hang Power Snatches
Box Jumps
- Reduce Reps
- Reduce Box Height
- 1.5x Squat Jumps
Logistics
- In part 1 you can pair athletes up as the 3:00 should give them plenty of time to change weights and share a bar throughout the sets.
- In part 2, if you’re short on KBs you can allow athletes to load the reverse lunges with a DB instead so that they can share KBs. Teach athletes how to complete you-go-I-go style box jumps or follow the leader style box jump overs if you are limited on boxes for a large class. Organize your room so that there’s quick transition time between the box and the KB.
LESSON PLAN
Whiteboard Brief (3 Minutes)(0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General flow :20-:30
- Get out barbells
- Child's pose
- Puppy pose
- Downward dog
CT Barbell Flow :15-:20
- Goodmornings
- Back squats
- Elbow rotations
- Press & reach
- Stiff leg deadlifts
- Front squats
Specific Warm Up (15 Minutes) (9-24)
KB Prep | tell, show, do, check
- :15 Alternating step back lunges
- :15 Alternating box step ups
- :15 Bunny hops
- :15 Box jumps
- :15 KB deadlifts
- :15 KB hip hinge & pop
- Focus on maximum speed & power out of the hips
- Keep KB below belly button
- Focus on maximum power from the legs creating a “floating” KB.
- Focus on locked out elbows overhead with bottom of KB facing the ceiling.
- 5 Box jumps
- 4 Alternating KB goblet step back lunges
- 4 KB Swings
- 4 Box Jumps
Strict press | tell, show, do, check
- Feet hip-width apart
- Hands just outside shoulders with full grip
- Bar rests on torso
- Elbows slightly in front of the bar
- Focus on active shoulders and active midline overhead
- Focus on active position from foot to shoulder throughout
- Focus on straight bar path. Cue “chin back before you press”.
- Focus on rigid body position, not leaning back in the press.
- Move to rack and build to workout weight
Strength (17 Minutes) (24-41)
- 8:00 to build to workout weight
- Every 3:00 x 3 sets
- Transition to part 2
Primer (6 Minutes) (41-47)
- 4 Alternating KB Goblet step back lunges
- 4 KB swings
- 4 Box Jumps
- Break
- Workout adjustments if needed
Workout (10 Minutes) (47-57)
Look For
- KB Reverse Lunge | Creating a sound and solid base with the lunge. Cue athletes to step back and out, not just straight back.
- KB Swing | Maintaining a braced midline throughout the rep. Cue athletes to squeeze the legs, glutes, and stomach with the KB overhead.
- Box Jumps | Standing tall on the box each rep.
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope
AMRAP 15:
4-8-12-16...
DB Goblet Lunges
DB Alternating Hang Clean & Jerks
Double Unders
Mindset
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
After Party
3 Sets
15 Medball sit ups
20 Medball Overhead slams
Use GHD for sit ups if you have access
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