Public Whiteboard

Components

Strict Press

"Turbo Time"

Settings

Workout

02/01/22

“Culture eats strategy for breakfast.” - Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same mindset is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Strict Press

All Sets Based Off 1RM Strict Press
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 6 sets of 3 unbroken strict presses from a rack. For the final set, complete a set of 3 or more unbroken strict presses. This should be a "near max" set. Leave 2-3 reps in the tank.

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 3+

Prep
2-3 warmup sets to 75%

Modifications
STRICT PRESS
- Sub Dumbbells

"Turbo Time" (3 Rounds for calories)

AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike

Dumbbells: MRx: 30/15, Rx: 40/25, 50/35
Box: MRx: 20/18, Rx: 24/20

CONDITIONING CATEGORY: Threshold

INTERVAL 1: Less than 3:00 for the step-overs and toes to bar.

INTERVAL 2: Less than 2:30 for the step-overs and toes to bar.

INTERVAL 3: Less than 2:00 for the step-overs and toes to bar.

BOX STEP-OVERS: Hold dumbbells down by the sides. Both feet should touch the top of the box before stepping down.

SCORE: Enter total calories accumulated in each of the 3 intervals. Your overall score will be the sum total.

- Breaking once on the box step-overs may be a smart idea on the first 2 intervals in order to save the grip for the toes to bar. Let's aim for 1 unbroken set on the final interval.

- Either hold on for unbroken sets of toes to bar if you're a gymnastics ninja or break into sustainable sets if these tend to go away quickly for you.

- Work HARD on the bike. Use the legs a lot while the arms recover then aim to work the arms in more as you finish off each interval.

Prep
4 Double Dumbbell Box Step-Overs
4 Toes To Bar
4 Calorie Echo Bike

Modifications
DOUBLE DUMBBELL BOX STEP-OVERS
- Reduce Reps
- Reduce Loading
- Reduce Box Height
- Sub Single Dumbbell
- Sub Double Dumbbell Step Back Lunges

TOES TO BAR
- Reduce Reps
- Knees To Chest
- V-Ups
- 1.5x Sit-Ups

CALORIE ECHO BIKE
- Max Cals On Any Other Machine
- Max Burpees
- Max 10 Meter Shuttle Runs

Whiteboard:

Tuesday, February 01, 2022

Male Clients