Burnin' Rubber

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Mon

May 5

Burnin' Rubber

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Workout

Push Press

4 Sets:

3 Push Press at 70%

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* Rest 1-2 Minutes Between Sets

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"Burnin' Rubber"

For Time:

30 Dumbbell Box Step-ups (20")

45 Toes to Bar

60 Dumbbell Push Press

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Dumbbells: (50/35)'s

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Time Cap: 15 Minutes

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MUSCULAR ENDURANCE

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KG | (22.5/15)

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Age Group

13-15 & 55+ | (35/25)'s

KG | (15/11)

Competitor

For Time:

60 Weighted Single Leg Squats (35/25)

60 Toes to Bar

60 Handstand Push-ups

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Time Cap: 15 Minutes

KG | (15/11)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the first week of our 4-week Triple Threat strength cycle. Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

In part 2, Today we have some quality muscular endurance training, requiring you to complete a large set of reps before you can advance to the next movement. Choose weights and variations that allow you to complete all stations in less than 4:00.

Scoring

Score: Time

Movements

Intended Intensity: RPE 5

Target Loading: Light-Moderate

Fitness Attribute Improved: Muscular Endurance

Target Score: 8-12 Minutes

Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Must reach full lockout/extension of the hips/knees at the top of the box.

The One | Teaching Focus

Straight Line

A primary fault of the press is deviating from a straight bar path. The press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.

Strategies

Work steadily at each movement. You don't want to burn out too fast by trying to speed through reps early on. Constant movement is the key.

Take each working set to near muscular fatigue. This looks like the moment when you start to experience a rep that burns deep in the muscle or when reps start to slow down.

Modifications

DUMBBELL BOX STEP-UPS

Reduce Reps/Loading/Box Height
Sub Kettlebells
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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DUMBBELL PUSH PRESS

Reduce Loading/Reps
Sub Kettlebells
Sub Barbell (115/85)
Dumbbell Strict Press
Kipping Handstand Push-ups

Logistics

If you need to stagger groups due to boxes or room on the rig, start a second group 3 minutes behind the first.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

0:30 Pec Stretch (right)
0:30 Pec Stretch (left)
0:30 Band Pass Throughs
0:30 Band Around the Worlds
0:30 Band Pull Aparts
0:30 Spiderman Stretch
0:30 Bodyweight Goodmornings
0:30 Squat Jumps

Specific Warm-Up
_{(9-21 minutes)}

(9-24 minutes)

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TTB | tell, show, do, check

:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification

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Dumbbell Box Step Ups

0:30 Bodyweight Step Ups
Athletes should have their whole foot on the box and drive through the front foot until fully extended.
0:20 Dumbbell Deadlifts
Cue athletes to keep a neutral spine
0:20 Single DB Box Step Ups
Cue athletes to keep the chest up and not let the DB pull their chest down.
0:20 Double DB Box Step Ups
Remind athletes to drive through the front foot to extend all the way.
Look for athletes that cannot control their chest falling, and encourage them to drive the shoulders to the ceiling.

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Push Press | tell, show, do, check

5 Behind the neck shoulder press
10 Elbow rotations
5 Dip + hold
Look for an upright chest
5 Dip + drive
Look for an aggressive stand, squeeze the legs.
5 Push Press
Look for the finish position, barbell over the middle of the body.

Strength
_{(21-33 minutes)}

(24-39 minutes)

Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.
Building Sets:
3 - 50%
3 - 60%
3 - 65%

Primer
_{(33-39 minutes)}

(39-45 minutes)

Practice Round

On The Minute x 4:
Min 1: 4 Box Step-ups + 4 Toes To Bar
Min 2: 4 Box Step-ups + 4 Dumbbell Push Press

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(45-60 minutes)

Look For‍

Box Step Ups: Look for athletes to maintain a tight core as they step on the box, avoiding letting the dumbbells pull their chest down.
Toes To Bar: Encourage athletes to choose sets they can maintain throughout the 45.
Push Press: Look for athletes to fully extend their hips before pressing the DBs overhead.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Bulletproof Shoulders

8 Sets:

20 Seconds Banded Face Pulls

10 Seconds Hold at Finish

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Rest 2 Minutes After 8 Rounds

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8 Rounds:

20 Seconds Banded Pull Aparts

10 Seconds Hold at Finish

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MINDSET

Margaret Runbeck

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"Silences make the real conversations between friends. Not the saying but the never needing to say is what counts."

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True friendship is found in the comfortable silences where words aren’t needed to communicate understanding.

Additional Elements

Have questions?

Reach out!

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