Strict Press 1×5 at 52% 1RM

Strict Press 1×4 at 62% 1RM

Strict Press 1×4 at 62% 1RM

Strict Press 1×3 at 72% 1RM

Strict Press 1×3 at 72% 1RM

STRICT PRESS
Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min. adjusting their weights on the barbell accordingly.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

3 rounds for time of:

Run, 400 m

6 Ring Muscle-ups

8 Push Jerks, 165/115 lbs

WORKOUT BRIEF
DESCRIPTION
This triplet workout includes a little bit of everything: cardio, gymnastics, and weightlifting
The simple runs balance out the higher skill and heavier weight movements that follow
Your score for this piece is total time to completion
We expect this 3 round workout to take between 12-18 minutes to complete

RUN
See all the way down the page for Run “modifications”

RING MUSCLE UPS
scale to BMU (NO BANDS) or T2B

TOES TO BAR
If you have 15+ toes to bar unbroken, let’s complete this station as written
If you’re not there yet, consider reducing reps or choosing another option from “modifications”

PUSH JERKS
The barbell is designed to be on the moderately heavier side today
Choose a load that you can complete within 2 sets each round (4-4)
Let’s look to get outside the comfort zone with this weight, picking one that you’ll likely have to break each round
The weight starts on the ground, which means we have to clean it up to the shoulders to begin each set

MODIFICATIONS
400 METER RUN
500/400 Meter Row
800 Meter Bike Erg, Echo Bike, Assault Bike
400m Ski Erg
200 Meter Air Runner

16 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
16 Leg Raises

8 PUSH JERKS
16 Double Dumbbell Push Jerks
16 Single Dumbbell Push Jerks
16 Full Kettlebell Swings

STRATEGY
The Push Jerks will likely be the sticking point of the workout
The first priority is to set yourself for a strong effort on the barbell by pacing out the run and toes to bar appropriately
If we break the barbell, we end up resting quite a bit and doing extra cleans that don’t count towards our score
If we had to recommend and approach, it would be:
Go big on the Push Jerks – ideally unbroken, but no more than 1 break
Break the Toes to Bar a few times to allow for good push jerks (8-8, 6-5-5, 4-4-4-4)
Knowing you’re breaking the toes to bar, move at a moderately fast pace on the run