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2024-11-18

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Ben's Weekly Overview3 min

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

* Log a score of completed if you watched the video.

Strict Press15 min

3 Sets:
3 Strict Press

* Same Weight Across
* Aim For ~82% 1RM

Stimulus
  • This is the Second week of our linear progression cycle. Athletes will aim to work up to 82%, 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

"Back to Back" 12 min

AMRAP 12:
8 Double Dumbbell Push Press
4 Burpee Pull-ups
8 Double Dumbbell Step Back Lunges
4 Burpee Pull-ups

Dumbbells: 50 / 35 lb's

Stimulus
  • Overview: Today's dumbbell movements will be completed with two dumbbells. Adjust load or reps to allow both the push press and lunges to be completed unbroken. Your goal on the burpee pull-ups should be to find a pace that allows you to complete unbroken sets each time. If we hit the stimulus correctly today, we could aim for 6 rounds total.
  • Dumbell Push Press: Two dumbbells, unbroken sets. Be sure to achieve full lockout at the top of each rep.
  • Dumbbell Step Back Lunges: Two dumbells, held wherever you choose. 8 total lunges, 4 on each leg.
  • Burpee Pull-Ups: Aim for unbroken movement here. Either jumping into a strict pull-up or using a kipping pull-up.
  • Score: Total Rounds + Reps
Strategy
  • The shoulders will feel fatigued quickly today, focus on a strong hip drive throughout the push press. Be sure to not rebend under the dumbells, and finish with the arms fully locked out overhead.
  • During the burpee pull-ups, start your burpee directly under the bar, so that when you jump up you are set up to jump into your pull-up.
Substitutions

DUMBBELL PUSH PRESS

  • Reduce Loading
  • Reduce Reps
  • Sub KBs
  • HSPU

BURPEE PULL-UPS

  • Reduce Reps/Bar Height
  • Burpees to A Target
  • Regular Burpees
  • Strict Pull-ups
  • Double Dumbbell Devil Presses

DUMBBELL LUNGE

  • Reduce/Remove Loading
  • Reduce Distance
  • Single Dumbbell
  • Sub Kettlebells
  • Sub Barbell
  • Reverse Lunges
Movement prep

4 Dumbbell Push Press
2 Burpee Pull Ups
4 Dumbbell Lunges
2 Burpee Pull Ups