May 30

Betty [Repeat]

Download the week


Bench Press

Max Repetitions of Bench Press @ 80%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (04.08.24)


5 Rounds For Time:

12 Push Presses (135/95)

20 Box Jumps (24"/20")

Time Cap: 15 Minutes



5 Rounds For Time:

12 Handstand Push-ups

20 Box Jumps (24"/20")

Time Cap: 15 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Bench Press. Athletes should be targeting 6-12 reps at #5 heavier than the load they used the first time we performed bench press during this cycle. If athletes didn’t complete bench press the first time, they’ll target 80%. In part 2, Today athletes will be challenged to hold onto the barbell for unbroken sets each round. That being said, the box jumps should be a fast but sustainable pace, allowing us to catch our breath a little bit but too slow to where we are losing time. Finding a balance between these two movements will help us crush this piece.


Total time to complete work


Push Press |1:00 or less
Box Jump | 1:00 or less

The One | Teaching Focus

Explosive hip drive
Look for a powerful extension of the hips and knees, transferring force vertically to lift the barbell.


Push Press
Reduce Loading
Sub Kettlebells or Dumbbells
Sub Strict Press
Kipping HSPU

Box Jump
Reduce Box Height
Reduce Reps
Box Step-Ups
30 Squat Jumps


Athletes can partner up in part one, and spot another.

In part two if athletes need share boxes, they can use the “you go i go method”

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • Step Ups
  • Arm Swings
  • Arm Wraps
  • Trunk Twists
  • Inchworm to Spiderman
  • Scorpions
  • Vertical Jumps
  • Bootstraps
  • Plank Shoulder Taps
  • Knee Push Ups
  • Push Ups
  • Box Jumps

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Push 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 dip and hold

Focus on upright torso

  • 3 Cued dip hold fast stand

Focus on hard extension of knees and hips

  • 3 Cued push press

Focus on extending the hips and knees before pressing

Hold top position, look for stacked position overhead

Bench Press | tell, show, do, check

  • Establish stance, grip, & set up

Shoulder blades & butt on bench

Feet on the floor

Hands outside shoulders with full grip on bar

Eyes under barbell

Visible arch in lower back  

  • 5 Tempo empty bar bench press
  • 3 second negative, 2 second hold

Focus on 45 degree angle with elbows

  • 3 Tempo empty bar bench press
  • 3 second negative, 2 second hold

Focus on “breaking” or “snapping” the bar throughout the movement.

(21-33 minutes)

(21-33 minutes)

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

(33-39 minutes)

(33-39 minutes)

Practice Round

  • 4 Push Press
  • 4 Box Jumps
  • 2 Push Press
  • 2 Box Jumps


Workout adjustments if needed

(39-55 minutes)

(39-54 minutes)

Look For

  • Push Press

Timing. Look for athletes to wait until they reach full extension of the legs and hips before pressing.

  • Box Jump

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.

  • Post Workout Clean Up & Chat (54-60 Minutes)

Accessory Work

Additional Elements

Home Workout

5 Rounds For Time:
12 DB Push Presses
20 Burpees
Time Cap: 15 Minutes


“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

For Time:
40 Double Dumbbell Box Step Overs

Have questions?

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