2024-09-16

• Athletes are aiming to build up to a heavy 1 rep of strict press for the day, this may mean a new 1 rep max, it may mean building up to where we can no longer maintain form.
• 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, we should stay at that weight or drop a little bit to complete a successful and sound heavy single.
• Score: Load for heaviest lift.

• 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 :03 Pause @ Eye Level

3 Strict Presses with :03 Pause @ A Light Weight

Build to a Heavy Single.

• Overview: Today's AMRAP demands a steady pace and approach to set you up to handle the push jerks well each round. Throughout your workout, the pace you start with should merely more and more effort to maintain, as opposed to your pace speeding up and slowing down throughout the workout.
• Bike Erg: 1:15 or less of work each time. Paced to allow for quick moves to the barbell.
• Power Cleans: Small cycled sets or fast singles today, whatever allows us to keep the bar moving.
• Push Jerks: 1-2 sets, no more than 2 today. This will be the limiting factor for our barbell weight today.
• Score: Rounds plus reps completed.

• Athletes should find a below threshold pace for their bike today and maintain it throughout the workout. Moving a little slower but consistently here will allow us to move smoothly to and from our barbell and limit our rest and transition time.
• Barbell weight should be something that if you were asked to complete these sets unbroken when fresh, you could. But will likely strategize here to sets/reps that allow us to complete a lot of work on the bar without getting slowed down too much across the 18 minutes.

15/12 CALORIE BIKE

• Reduce Reps
• 1:00 Time Cap
• 15/12 Calorie Row
• 12/10 Calorie Ski
• 200m Run
• 1:00 Efforts on Air Runner/Treadmill

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light to Moderate)

PUSH JERKS

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Sub Push Press/Strict Press
• Push-Ups
• HSPU

1 Round:
5/4 Calorie Bike Erg
3 Power Cleans
5/4 Calorie Bike Erg
3 Push Jerks

* Aim for workout pacing here