Strict Press
3 Sets:
5 Strict Press at 77-82%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Pregame"
3 Rounds:
7 Push Press
7 Burpee Box Jumps
30/24 Calorie Bike Erg
3 Rounds:
5 Push Press
5 Burpee Box Jumps
30/24 Calorie Bike Erg
3 Rounds:
3 Push Press
3 Burpee Box Jumps
Barbell: (135/95)
Box: (24"/20")
Time Cap: 15 Minutes
AEROBIC POWER [VO2 MAX]
KG | (61/43)
Age Group
13-15, 55+: (95/65)
KG | (43/29)
40-54: (115/85)
KG | (52/38)
3 Rounds:
7 Push Press
7 Burpee Box Jumps
25/20 Calorie Echo Bike
3 Rounds:
5 Push Press
5 Burpee Box Jumps
25/20 Calorie Echo Bike
3 Rounds:
3 Push Press
3 Burpee Box Jumps
Barbell: (155/105)
Box: (30"/24")
Time Cap: 15 Minutes
KG | (70/47)
In part 1, This is the fifth week of our 8-week Base Camp strength cycle. We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.
In part 2, We have three 3-round couplets with a bike between each couplet. With descending reps each couplet, you'll be able to keep the pace high. You bike twice during the workout.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 8-12 Minutes
Push Press: Choose a barbell weight that is challenging, but able to be completed unbroken throughout. The barbell is taken from the floor.
Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
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
Today's workout has descending reps in each successive 3-round couplet. This means you can start hard and fast in the first round, working to maintain that pace throughout.
With a bike station between the couplets (2 bikes total), you can use those to get your breath back under control, or to ramp up intensity if you want to pick the pace up.
Your pace should be challenging, but something you are confident you could hold for 15 minutes if you had to.
If you need to slow the pace down, it is best to do that on the burpee box jumps. This allows you to keep moving, as opposed to slowing the bike, which has an exponential payoff to go faster, but also causes fatigue to accumulate quicker. Pick your poison.
PUSH PRESS
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Strict Press
Push Jerk
Strict or Kipping Handstand Push-ups
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
25/20 CALORIE ECHO BIKE
2:30 Time Cap
1,000/900m Bike Erg
500/450m Row
400/360m Ski
400m Run
2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
If your classes need to share machines, have a group start about 3:00 behind the first group.
(0-3 minutes)
Whiteboard Brief
(3-9 Minutes)
2 Rounds:
Hip Stretches (one side at a time):
(9-21 minutes)
Burpee Box Jump Specific
Strict Press + Push Press Specific Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-52 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bike Conditioning
2-3 Sets:
8 Minutes [RPE 6]
2 Minutes [RPE 3]
Mindset
Johann Wolfgang von Goethe
"Treat people as if they were what they ought to be and you help them to become what they are capable of being."
By treating others with the respect and potential they deserve, you encourage them to grow into their best selves.
