May 13th


Download the week

Strict Press 

Max Repetitions of Strict Press @ 90%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (3/6/24)

"Adderall" [BENCHMARK]


1 Mile Run

Max Clean and Jerks (135/95)

Rest 3 Minutes 


800 Meter Run

Max Power Snatches (115/85)

Rest 3 Minutes 


400 Meter Run

Max Thrusters (95/65)


KG | 





Same as class

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Shoulder press. Athletes should be targeting 2-4 reps at #5 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the shoulder press the first time through the cycle, they’ll target 90%. In part 2, we have benchmark workout Adderall. We completed this last in november, if athletes completed it that day have them shoot to better their score. Athletes should be able to hold a pretty solid pace on their runs coming off of rest between each effort. While the barbell weight should be something we can cycle fresh, the goal is reps today, so fast or consistently paced singles for clean and jerks and snatches is a great strategy to let us work but also catch our breath a bit and be able to keep working to the end of the interval. Thrusters should be in sets of no less than 5 reps at a time, some will be able to hang onto this bar for 10 or more reps at a time.


Enter the number of reps completed for each movement.


Run | The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less.
Power clean |  Loading should not exceed 60% of power clean.
Power snatch |  Loading should not exceed 60% of power snatch.
Thruster | Sets of 5 or more.

The One | Teaching Focus

Bar Path
Begin with the end in mind. Keep the thing close and finish all reps stacked over the back of the shoulders. Should be able to hold that position for a long time if it's in the right spot.


1,600 Meter Run
Reduce Distance
2,000/1800m Row
1,600/1400m Ski
4,000/3200m Bike
1,200m Air Run

800 Meter Run
Reduce Distance
1,000/900m Row
800/700m Ski
2,000/1800m Bike
600m Air Run

400 Meter Run
Reduce Distance
500/450m Row
400/350m Ski
1,000/900m Bike
300m Air Run

Clean and Jerk
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

Power Snatch
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings (Eye Level or Overhead)

Reduce Loading
Sub Dumbbells/Kettlebells
Front Squats
Push Presses


All athletes should have their own barbell, and change weights  in rest time.
Be sure to have a designated set up for extra plates to stay to keep the room organized.
Since this is a benchmark, encourage athletes to check previous scores.
A workout like this one shouldn’t require any significant logistical considerations. However, you will want to consider the run route for the day and ensure that all your classes run the same route. For most gyms, a 400m loop run 4/2/1 times will likely be the best option today.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-8 minutes)

General Flow 

  • Run 200 meters
  • Barbell Warm Up
  • :15 RDL
  • :15 Muscle clean
  • :15 Elbow rotations
  • :15 Front squat
  • :15 Press & reach
  • :15 Back rack elbow rotations
  • :15 Good mornings
  • :15 Back squats
  • Run 400 meters
    goal to finish by 2:00-2:15

Specific Warm-Up
(9-15 minutes)

Clean and Jerk | tell, show, do, check

  • 3 Clean and strict press

Look for “shoulder shelf”

  • 3 Clean and push press
  • 3 Clean and jerk

Focus on timing “elbows beat the feet”

Power Snatch | tell, show, do, check

  • 3 position 1 - high hang
  • Focus on strong hip extension
  • 3 position 2 - hang
  • Focus on timing “elbows beat the feet”
  • 3 position 3 - mid shin

Thruster | tell, show, do, check

  • 3 cued reps pausing in squat and OH

Elbows high in the bucket

Timing in the press, knees and hips extend then press

Add thruster workout weight and grab loads needed for other two movements

Strict Press | tell, show, do, check

  • Establish stance & grip

Feet hip width apart

Hands just outside shoulders with full grip

Bar in contact with shoulders

Elbows slightly in front in bar

  • 3 Cued reps

Focus on “cylinder of strength”

Squeezed legs, butt, & stomach.

  • 3 Cued reps

Focus on chin back first.

(15-27 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(27-33 minutes)

Practice Round 

  • AMRAP 1 x 3 Rounds
  • 100 meter run
  • RD 1 | thruster
  • RD 2 | power snatch,
  • RD 3 | clean and jerk


Workout adjustments if needed

(33-55 minutes)

Look For

  • Run

Timing/pacing. Scaling mid-workout is often discouraged but if athletes seem that they’ll miss the targeted stimulus due to the run distance encourage them to pull that distance back a bit in order to get to the barbell.

  • Barbell Movements

Look for the teaching focus of the bar path. The athlete will benefit significantly from maintaining a straight bar path in all 3 of these movements.

  •  Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

1 Mile Run
Max DB Clean and Jerks Rest 3 Minutes AMRAP 7:
800 Meter Run
Max Alternating DB Power SnatchesRest 3 Minutes AMRAP 4:
400 Meter Run
Max DB Thrusters


“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

After Party

3 Sets
12-20 Band-assisted Pull-ups
*Rest 1:00 Between Sets

Have questions?

Reach out!

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