Strict Press 

On the 3:00 x 3 Sets: 

2 Strict Press

* Start First Working Set at 82% & Build To Heavy 

"Back Up Terry" 

AMRAP 12: 

8 Dumbbell Push Jerks (R) 

8 Dumbbell Step Back Lunges 

8 Dumbbell Push Jerks (L) 

8 Dumbbell Step Back Lunges 

40 Double Unders 

Dumbbells: (50/35)

KG | (22.5/15)


  • Workout brief: https://youtu.be/juSBQxVGlqs
  • Resource Links:  CompTrain Gym Resource Drive
  • We’re in week 3 of our strict press cycle. For athletes who completed last week we can encourage them to begin their first set where they finished their final set of 3. If athletes don’t have that data, we’re looking for them to begin around 82%. In part 2 we have great full body burner. The DB reps should be unbroken from the push jerks and directly into the alternating lunges (8 total) on the same side before switching arms. We don’t want athletes struggling through the double unders today as they should act more as a recovery station in order to push the effort on the DB.  We’re looking to finish about 6 rounds of this AMRAP. 
  • DB Jerk | Light. Unbroken. 
  • DB Lunge | Light. Unbroken. 
  • DU | :60 or less. 

The one | Teaching Focus 
  • Straight bar 
  • Since we’re highlighting focus on our strict press we want to continue to dial in the mechanics of a straight bar path. Cue the chin back before the athlete’s press. Cue for the athlete to pull back on the bar as they press. You can provide a tactile or visual cue using a PVC pipe to teach this. Place the barbell upright aligned with the athletes midfoot and as they pull the bar into the PVC as they press. 


DB Jerk

  • Reduce load 
  • Rope volume

DB Lunge

  • Reduce load
  • Reduce volume
  • Unweighted lunge
  • Lunge to elevated target
  • Goblet squat

Double Unders

  • Reduce volume
  • DU practice on a clock
  • Single unders
  • Plate/Line hops 
  • Light KB Swings 

  • In part 1, manage your room so that there are no more than 3 athletes per station. Call athletes on the minute so that you have an opportunity to get eyes on each athlete as they lift. Every athlete should receive an intentional cue, correction, or encouragement through the lift. 
  • In part 2, if you need to manage limited DBs you can have athletes lunge using a KB or similar weighted object so that the DBs can be shared by partners for the Jerks. You’ll want to start athletes at different stations in order for this to work. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • Get out DBs (warm up weight)
  • :40 Jump rope 
  • :20 Elbow plank 
  • :20 Tall plank 
  • :20 Down dog to push up 
  • :40 Jump rope 
  • :20 DB Deadlift right
  • :20 DB Deadlift Left 
  • :20 Alternating DB Hang clean 
  • :40 Jump rope 
  • :20 Eccentric push ups 
  • :20 DB strict press right
  • :20 DB strict press left 
  • :40 Jump rope 
  • :20 Alterning Lunge
  • :20 Alternating DB Lunge

Specific Warm Up (12 Minutes) (9-21)

Strict press | Tell, show, do, check

  • Establish stance and grip
  • Provide visual cue of straight bar path using PVC 
  • 5 cued segmented reps 
  1. Position 1 - chin back 
  2. Position 2 - Press 
  3. Position 3 - Bar to head 
  4. Position 4 - Head back, bar to shoulders 
  • 5 Cued segmented reps 
  1. Position 1 - chin back 
  2. Position 2 - Press 
  3. Position 3 - Return 
  • 5 Cued Presses 
  1. Position 1 - Set 
  2. Position 2 - Press 
  3. Position 3 - Return 
  • Move to rack

Strength (20 Minutes) (21-41)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 4 DB Push jerk R
  2. 4 DB Alternating lunge 
  3. 4 DB Push jerk L 
  4. 4 DB Alternating lunge 
  5. 10 Double unders 
  • Break
  • Workout adjustments if needed

Workout (12 Minutes) (47-59)

Look For 

  • Push Jerk | Keeping the DB stacked over the body. Driving with the legs before pressing. 
  • Lunge | Full range of motion. Creating a wide enough stance to be stable. 
  • Double Unders | Completed under :60. Keeping the hands down and in front.  

Post Workout Clean Up & Chat (59-60)


Home Workout  [DBs & jump rope]

AMRAP 16: 

8 Push ups 

8 Dumbbell Push Jerks (R) 

8 Dumbbell Step Back Lunges 

8 Dumbbell Push Jerks (L) 

8 Dumbbell Step Back Lunges 

40 Double Unders 


“75% Emotional, 25% Physical”


It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).


But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.


We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.


75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?


When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys