2024-07-22

Mindset

Not A Dress Rehearsal

Ben's Weekly Overview3 min

Hey team! Watch the video above to see what we’ve got coming up this week!

Strict Press9 min

3 Sets [Building]:
3 Strict Press (5 Second Negative)

* On the 3:00

Stimulus

Barbell should come from a rack.
Athletes should be moving at a consistent speed for their 5 second negative portion, avoid starting the descent fast and slowing it down half way through.
Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
If we work up to a weight that forces our form to get questionable, we should back off a little bit and finish a full set at a weight that allows for better technique.
Score: Loads used for working sets.

Substitutions

Sub Dumbbells/Kettlebells

Movement prep

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

Build to Opening Weight.

"Omar" [Hero]18 min

For Time:
10-20-30 Thrusters 95 / 65 lb
15-25-35 Bar-Facing Burpees

Time Cap: 18 Minutes

REPEAT FROM 8/9/23

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Stimulus

Overview: Athletes will be challenged to hold onto the barbell for bigger sets today with the loading being on the lighter side. Ascending rep schemes should immediately tell us that the workout is not going to be won in round 1 and we should be pacing ourselves in the beginning to have some gas left for the biggest round at the end.
Thrusters: 1, 1-2, 1-3 sets respectively today. Loading should not exceed 55% of your 1rm thruster. Athletes can squat clean the first rep if they would like to.
Bar-Facing Burpees: A two foot take off is not required but athletes must jump over the bar and have two feet in the air at the same time. We should be able to complete 10+ burpees in 1 minute or less or adjust the reps.
Score: Time to complete work. Add 1s per rep not completed if time capped.

Strategy

Athletes should be prepared for the shoulders becoming fatigued the most as both movements require an upper body press. We should try to hold on for some bigger sets of thrusters today, aiming for 1 set in the first round, 1-2 sets in the second round, and 1-3 sets in the last round. Where you breathe on these sets becomes key in holding onto the bar!
Burpees can be more of a pacer today, where as long as we are moving, we're winning. Find a cadence here that lets you keep your breathing from getting away from you and consistently move through the sets.

Substitutions

THRUSTERS

Reduce Loading
Reduce Reps
Thruster to Depth Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
20-40-60 Air Squats

BAR-FACING BURPEES

Reduce Reps
Lateral Barbell Burpees
Burpee To Target
Regular Burpees
15/12-25/20-35/28 Calories On Any Machine

Movement prep

3-2-1
Thrusters
Bar-Facing Burpees