March 18th


Download the week

Strict Press 

In a 10:00 Window 

Max Strict Press @ 80%

Max set to technical failure. 

"Savagery" [BENCHMARK]

AMRAP 10: 

3 Power Cleans 

3 Front Squats

3 Push Jerks 

Barbell: (135/95)

KG | (61/43)


Same as class workout

For the Coach

Resource Drive

Workout Overview


In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Today's barbell conditioning piece can go sideways quickly if we aren't paying attention to our breathing while we work in the early rounds. Can you find a conservative enough pace in the beginning rounds to allow you to consistently maintain or pick up the pace through the end of the clock?


Total rounds + reps


Power cleans | Light to moderate. Singles.
Front squats | Unbroken.
Push jerks | Unbroken.

The One | Teaching Focus

Straight bar
With the number of barbell movements today, athletes will increase performance and safety by emphasizing a straight bar path. In the shoulder to overhead, cue athletes to get their chin back & out of the way so that they’re able to press the bar in a straight line from the shoulders to overhead. In both the front squat and the clean we want to guide athletes to keep the bar moving over the middle of the foot.


Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
6 Air Squats

Push Jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells


Lesson Plan
(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

General Flow 

  • :30 each
  • Jumping jacks
  • Torso twist
  • Air squats
  • Inchworm to push up to down dog
  • Scorpion stretch

CT Barbell Flow :15-:20 each

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

Specific Warm-Up
(9-19 minutes)

Strict Press | tell, show, do, check

  • Establish stance & grip
  1. Feet hip width apart
  2. Hands just outside shoulders with full grip
  3. Bar in contact with shoulders
  4. Elbows slightly in front in bar
  • 5 Cued segmented strict press
  1. Pause at eyes
  2. Focus on tucked chin
  • 5 Cued resetting strict press
  1. Focus on shoulders staying in place
  • 5 “touch and go” strict press
  1. Focus on ears in front of biceps at the top

Complex Prep

  • 6 Cued reps each
  • Push Press
  1. Focus on upright torso in dip
  • Push Jerk
  1. Focus on full extension before driving under the bar
  • Front Squat
  1. Focus on high elbows
  • Power Clean
  1. Focus on keeping the bar close
  2. Focus on sound receiving position

(19-31 minutes)

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

(31-37 minutes)

Practice Round 

  • 6 Wall balls 
  • 6 Alternating DB Snatch 


Workout adjustments if needed

(37-47 minutes)

Look For

  • Power Clean
  1. Receiving Position.
  2. Ensure athletes are catching the bar with the hips back, knees out, elbows high, and bar in contact with shoulders.
  • Push Jerk
  1. Stacked joints.
  2. The ears, shoulders, hips, and ankles should be in vertical alignment when the bar is overhead.
  • Front Squat
  1. Chest up.
  2. Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward. Elbows high. Ensure that the elbows remain high, pointing forward, to maintain the front rack position.

  •  Post Workout Clean Up & Chat (47-60 Minutes)

Additional Elements

Home Workout

3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
3 Burpees


"Pain versus Discomfort"

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain... It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.

After Party

3 Sets
10 Ring Dips
10 Chin Ups

Have questions?

Reach out!

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