2024-09-02

• Athletes are aiming to build up to a heavy set of 3 reps of strict press while maintaining a full :05 negative from the overhead position back to the shoulders.
• Barbell should come from a rack.
• 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 or we are failing to hold the full :05 negative, we should back off a little bit and finish a full set at a weight that allows for better technique.
• Score: Load for heaviest set.

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
3 Empty Barbell Strict Presses
3 Empty Barbell Strict Presses with :05 Negative

3 Strict Presses with :05 Negative @ A Light Weight

Build to a Heavy Set of 3 Reps.

• Overview: Today's intervals are meant to be fast! With that in mind, you only get the rest that you earn, meaning we're pushing the pace to just under our threshold and pushing for consistent split times across all of our intervals.
• Pull-ups: 1-2 sets in :30 or less of work.
• Bike Erg: 1:15 or less of work to keep distance the same.
• Dumbbell Snatches: 1-2 sets with very short rest and completed in :45 or less.
• Score: Slowest round of work. Log all split times.

• Athletes should know that they are going to be uncomfortable across all of these rounds, but still be able to maintain a hard pace throughout. We are aiming to have about :30 of rest at the end of each interval.
• Pull-ups should ideally be in one set and less than :30 in time, choosing the appropriate set size here will have big impact on the other two movements, aim for a set you can hit consistently unbroken when fresh and in 2 sets or less under fatigue.
• Bike is about a 2:00/1k pace or faster to give us a chance to compose ourselves before picking up the heavy dumbbell. The dumbbell today should be smooth and consistently paced, the weight should be challenging but still doable for unbroken sets to start.

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows

600/540 METER BIKE

• Reduce Distance
• 1:15 Time Cap
• 300/270m Row
• 250/225m Ski
• 250m Run
• 1:15 Effort on Air Runner/Treadmill

DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Hang Dumbbell Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

1 Round:
6 Pull-ups
300/270m Bike Erg
6 Dumbbell Snatches

* Goal here is to complete this work in about 1:15 or less, if we are pushing this time frame we should consider scaling something back