2024-11-26

• This is the third week of our linear progression cycle. Athletes will aim to work up to 86%, and then complete all three sets at that load. If we feel that we are getting to the point of failure, drop down in weight to a load that you can complete all three sets of three.
• 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.

STRICT PRESS

• Sub Dumbbells/Kettlebells

: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

• Overview: In this 18-minute AMRAP, we aim to complete as many rounds and reps of toes to bar and push press as possible. However every 2 minutes, we have to pause our work inside to complete a 200m run. Aim to complete 3 full rounds of toes to bar and push press.
• Toes To Bar: Able to complete 12-18 reps in the “non running” minute.
• Push Press: Able to complete 12-18 reps in the “non running” minute.
• Run: About 1:00 or less.
• Score: Total Rounds and Reps of Toes to Bar and Push Press

• Choose a run distance that will allow you to finish the run in a minute or less each round, ideally, we are finishing the first few runs in under a minute to give wiggle room if start to fatigue. No matter what there are 9 rounds of running today, so we want to choose that distance carefully.
• Ideally, we complete a round every 6 minutes and choose a toes-to-bar scaling option to allow us to finish those reps in two total rounds.

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Barbell
• Kipping HSPU

200M RUN

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner*

Empty Barbell Flow:
5 Goodmirnings
5 Back Squats
5 Back Rack Shoulder Press
5 Front Squats
5 Stiff Leg Deadlifts
5 Push Press

Rig Flow:
0:10 Dead Hang
0:10 Kip Swings
0:10 Kipping Knees To Chest
5 Toes To Bar

200m Run
6 Toes To Bar
6 Push Press
200m Run
3 Toes To Bar
3 Push Press