Workouts
Experimental

Daily training

2024-11-12

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Strict Press15 min

3 Sets:
5 Strict Press

* Same Weight Across
* Aim For ~78% 1RM

Stimulus
  • This is the Fitst week of our linear progression cycle. Athletes will aim to work up to 78%, and then complete all three sets at that load.
  • 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.
  • Same load used for all three sets.

-Score: Load used across the three sets.

Substitutions

STRICT PRESS

  • 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

5 Strict Presses @ A Light Weight

Build to Working Weight

"Landlocked" 18 min

For Time:
500/450 Meter Row
30 Burpees Over Rower
1,000/900 Meter Row
30 Burpees Over Rower
500/450 Meter Row

Time Cap: 18 Minutes

Stimulus
  • Overview: Landlocked is a great example of a workout that will increase your lactate threshold. Start your effort around an RPE 7 and strive to maintain that pace throughout the whole workout. As the workout progresses it will require more effort to maintain the pace you started at–that's perfect.
  • We are aiming to complete this in 10-16 minutes, with a maximum time of 18 minutes. Burpees over the rower should be completed laterally. Be sure to reset the monitor each time you get back on the machine.
  • Row: 500/450m should take 2:15 or less. 1000/900m should take 4:30 or less.
  • Burpees Over Rower: 2:00-3:00 for each set of 30.
  • Score: Time
Strategy
  • Choose a pace on the first row that you know you could repeat. The goal today should to be constantly moving, we do not want to start out with a row pace that will force us to rest before starting the burpees.
Substitutions

500/450 METER ROW

  • 2:30 Time Cap
  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 400m Run
  • 2:00 Effort on Treadmill/Runner*
  • 16 Shuttle Runs (1 rep = 25ft down & back)

1,000/900 METER ROW

  • 5:00 Time Cap
  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 800m Run
  • 4:00 Moderate Effort on Treadmill/Runner*
  • 32 Shuttle Runs (1 rep = 25ft down & back)

BURPEES OVER ROWER

  • Reduce Reps
  • Lateral Jump Over Line
  • Burpees to a 6" Target
  • Regular Burpees
  • 30 on Any Machine
Movement prep

200m Row
5 Burpees Over Rower
100m Row
3 Burpees Over Rower