Strict Press
Build to Heavy Single
"Beastie Boys"
3 Rounds For Total Reps:
1 Minute Wallballs (20/14)
1 Minute Power Snathches (75/55)
1 Minute Box Jumps (24"/20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
KG |
Barbell (34/25)
Medball (9/6)
3 Rounds For Total Reps:
1 Minute Wallballs (20/14)
1 Minute Power Snathches (165/115)
1 Minute Box Step-overs (50/35)
1 Minute Push Press (165/115)
1 Minute Calorie Row
1 Minute Rest
In part 1, we are moving into our “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have a workout that is very similar to our benchmark “fight gone bad”. This is a big conditioning piece that relies on our ability to find a working pace with little to no rest between movements. We don’t want to come out at 100mph, and having our reps dwindle down by round 3. The goal is to increase intensity as we move to round 3, keeping our rounds consistent.
Total reps.
Wallball | 10+ reps
Power snatch | 10+ reps
Box Jump | 10+ reps
Push press | 10+ reps
Row | 10+ reps
Leg Drive
A lot of volume in today's workout, and it can be easy to burn the shoulders early. Cue athletes to squeeze the legs first to initiate each movement today.
Wallballs
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
Air Squats
Power snatch
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Box Jump
Reduce Reps
Reduce Box Height
Box Step-Ups
Squat Jumps
Reverse Lunges
Push Press
Reduce Loading
Sub Kettlebells or Dumbbells
Sub BarbellKipping
HSPU
Row
Ski
Bike Erg
Echo Bike
Assault Bike
Air Run
If you are short on rowers, you can start a group 1 or 2 min behind to ensure each athletes works through the same order.
Whiteboard Brief
General Flow
Snatch Barbell Flow
Snatch | tell, show, do, check
Hip width stance
Wide grip / wide enough to perform PVC pass through with no elbow bend
Full grip on bar
Bar in contact with shins
Shoulders slightly over the bar
Focus on full extension before pulling and catching
Hold landing position
Focus on keeping the bar close throughout
Hold landing position
PushPress | tell, show, do, check
Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar
Focus on upright torso
Focus on hard extension of knees and hips
Focus on extending the hips and knees before pressing
Hold top position, look for stacked position overhead
Strict Press | tell, show, do, check
Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar
Focus on “cylinder of strength”
Squeezed legs, butt, & stomach.
Focus on chin back first.
Practice Round
Break
Workout adjustments if needed
Look For
Throw Timing. Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
Driving through the legs to push the bar off the floor rather than pull it off the floor with the upper body. Cue athletes to drive through the heels and then jump before pulling with the arms.
Landing Technique: Emphasize a soft and controlled landing on the box to minimize impact on joints. Athletes should land with their entire foot on the box, ensuring the knees do not collapse inward.
Timing. Look for athletes to wait until they reach full extension of the legs and hips before pressing.
Leg drive before arms pull. Cue athletes to squeeze their legs before pulling the handle with the arms.
3 Rounds For Total Reps:
1 Minute Goblet Squats
1 Minute Alt DB snatch
1 Minute Double Unders
1 Minute DB Push Press
1 Minute Burpees
1 Minute Rest
"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not... I would still be in prison.”
1 Set
30 Strict Pull Ups
50 Push Ups
