“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams
Strict Press : 1 Rep Max
Record your best Strict Press 1 rep max lift.
STRICT PRESS ( SHOULDER PRESS)
Today’s strength portion has a time component. Athletes will have 20min to establish their 1RM Strict Press
The goal is to complete right around 5-7 sets (1 set about every 2:30 – 3min.)
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
Complete as many rounds as possible in 12 mins of:
15 Wall Balls, 20/14 lbs, 10/9 ft
Run, 200 m
WORKOUT BRIEF
DESCRIPTION
Today’s workout centers around the front squat pattern
We’ll start the day by building to a “heavy” strict press
Our conditioning piece today is a simple couplet of wallballs and running
We expect this piece to take between 1:30-2:00 per Round
WALLBALLS
The format of today’s workout allows for larger sets of wallballs to be completed
Adjust the number or weight as needed to complete each round in 1-2 sets
Men throw to 10 feet and Women throw to 9 feet
RUN
See “modfications” for running options, noting that this station should take around 1 minute to complete
MODIFICATIONS
15 WALLBALLS
30 Air Squats
15 Single Dumbbell Goblet Squats
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
STRATEGY
GENERAL
Today is a great day to push for big sets of wallballs
The rep number per round should be just low enough to allow for unbroken sets throughout
In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy
You’ll have about 1 minute to “recover” between sets of 15
After your first round, look at the clock to help guide your effort for the remainder of the workout
For Example: If your first round is 1:30, look to hold that same split across (3:00, 4:30, 6:00…)
Keeping tabs on the clock creates smaller checkpoints within a larger workout
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