Daily training
2024-05-06
Mindset
Exactly What You Need
Ben's Weekly Overview3 min
Hey team! Watch the video above to see what we’ve got coming up this week!
Strict Press15 min
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt (2/28/24)
Stimulus
- Barbell should come from a rack.
- "To Technical Failure" means that once our form begins to break down or our last reps is slow and grindy, we'll end our set there.
- Athletes should only perform one max rep set. Can rest overhead or in the front rack but cannot return bar to rack.
- Score: Load used for max rep set. Log reps completed in your workout notes section.
Substitutions
- Sub Dumbbells/Kettlebells
- Reduce Loading
Movement prep
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
*Build To 85% + 5lbs In Sets of 2-3 Reps.
*Rest at least 2 minutes before attempting max rep set.
"Holy Smokes"18 min
10-8-6-4-2:
Dumbbell Thrusters
500/450 Meter Bike Erg
Devil's Press
500/450 Meter Bike Erg
Dumbbells: 50 / 35 lb's
Time Cap: 18 Minutes
Stimulus
- Overview: There's a lot of back and forth between our dumbbells and the bike today, meaning we should already know that these bikes should be consistently paced for when there isn't as much dumbbell work to break them up. Deciding where you are going to push your pace today may sort itself out once the clock starts!
- Dumbbell Thrusters: Unbroken sets.
- Devil's Press: Weight should allow for a consistent and controlled pace.
- Bike Erg: About 1:00 of work.
Strategy
- Athletes that are confident in their thrusters with this weight will most likely choose to push their pace here and find a recovery pace on their first bike to allow for them to get straight to work and settle into a sustainable pace on their devil's press.
- Some may choose to hit the first bike at a slightly slower pace than their second bike each round to allow for a little easier breathing on the devil's press and keeping a consistently harder pace on their thrusters to start each round.
Substitutions
DUMBBELL THRUSTERS
- Reduce Reps
- Reduce Loading
- Sub Kettlebells
- Sub Barbell
- Single Dumbbell Thrusters
- 20 Air Squats
500/450M BIKE
- Reduce Distance
- Time Cap
- 250/225m Row
- 200/180m Ski
- 200m Run
- 150/135m Air Run
DEVILS PRESS
- Reduce Reps
- Reduce Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Single Dumbbell Devil’s Press
- Burpee To Target
- Double Kettlebell Hang Clean & Jerk
- Double Kettlebell Russian Swings
Movement prep
1 Round:
3 Dumbbell Thrusters
100m Bike Erg
3 Dumbbell Devil's Press
100m Bike