December 28, 2023




Strict Press 

On the 3:00 x 3 Sets: 

5 Strict Press

Start First Working Set at 78% & Build To Heavy  

"Cardio Against Humanity" 

For Time: 

20 Deadlifts (225/155) 

30/24 Calorie Bike Erg 

400 Meter Run 

30/24 Calorie Bike Erg 

20 Deadlifts (225/155)  

Time Cap: 10 Minutes 

KG | (102/70)


  • Workout brief:
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class Monostructural Conversions Chart
  • Week one of our strict press cycle. We’re working off of a starting weight of 78% of our 1RM for our first set and ideally climbing each set. Once we establish this 5 rep we can use it as a reference point for the remaining sets of 3, 2, and 1 over the next few weeks. In part 2 we have a sprint style workout. Deadlifts should be light enough to touch and go, bike output should be near maximal, the run should be a pace that’s uncomfortable but allows us to come back in and give the final bike and barbell maximal effort. 
  • Deadlift. Light. Unbroken. 
  • Bike. :60 or less
  • Run. 2:00 or less

The One | Teaching Focus 
  • Our one teaching focus today is the bar path of the strict press. We need to get the chin out of the way so that we can press the bar straight overhead and bring it straight back down to the shoulders. Cue “Chin back” 



  • Reduce load 
  • Elevate barbell 
  • Sub DBs


  • Reduce volume 
  • Sub machine 


  • Reduce distance 
  • Sub machine 

  • In part 1, manage your room so that you get eyes on each athlete’s lift at least once. With our one teaching focus being the straight bar path you should be isolating your coaching eye on the bar staying over the frontal plane. 
  • In part 2, if you’re short on barbells or bikes you can stagger start times. A :90 - 2:00 staggered start time should keep athletes from getting jammed up on the machines. Plan your timeline accordingly if you need to start in multiple waves. 


Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • 2 Rounds
  • :60 bike
  • :20 downward to upward dog 
  • :20 alternating spidermans 
  • :20 scorpions 
  • :20 shoulder taps 
  • :20 eccentric push ups 
  • 200m run 

Specific Warm Up (10 Minutes) (9-19)

Deadlift | tell, show, do, check

  • Establish stance and grip
  • 5 reps
  1. Hips back first in the descent 
  • 5 reps 
  1. Driving through the heels to stand

Strict Press 

  • Establish stance, grip, and set-up 
  1. Feet under hips
  2. Hands outside shoulders
  3. Full grip on bar 
  4. Bar on torso 
  5. Elbows slightly in front of bar 
  • 5 Cued reps 
  1. Cue “Chin back” then “press” 
  2. Hold OH to check bar position 
  • Move to racks

Strength (15 Minutes) (19-34)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (34-40)
  • Practice Round 
  1. 5 Deadlifts 
  2. 5 Calorie bike 
  3. 200m Run 
  4. 5 Calorie bike 
  5. 5 Deadlifts 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (40-50)

Look For 

  • Deadlift: Initiating descent by flexing the hips. Keeping the bar close. 
  • Bike: Lean forward to use your bodyweight efficiently 
  • Run: Keep the feet striking under the center of mass

Post Workout Clean Up & Chat (50-60)


Home Workout  [DBs & jump rope]

For Time: 

30 DB Deadlifts 

20 Burpees

400 Meter Run 

20 Burpees

30 DB Deadlifts

Time Cap: 10:00


“Head, Heart, Hands.” - Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.


It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.


It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.


As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… What is causing it? Are we bought in?


Head, Heart, Hands. 

Our reasons are what will reap our results.

After Party 

3 Sets 

10 Single arm DB strict press each arm 

10 Single arm DB bent row each arm