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Strict Press

Pressed For Time

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Workout

07/08/2022

“There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Strict Press (AMRAP - Reps)

All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%

- Barbell can be taken from a rack or blocks.

- Rest as needed between sets.

- Score: Max reps. Enter loading for max set of 75% in notes.

Pressed For Time (3 Rounds for reps)

"Pressed For Time"

On the 6:00 x 3 Rounds:
800 Meter Run
15 Double Dumbbell Front Squats
Max Double Dumbbell Shoulder to Overhead

Dumbbells: Mrx 30/20, Rx 40/25, Rx+ 50/35

- Conditioning Category: Grindy Threshold

- Run: Completed in 4:30 or less.

- Front Squats: Loading should allow athletes to complete the reps in 1-2 sets each round.

- Shoulder To Overhead: Loading should allow athletes to complete sets of 7 or more.

- Score: 3 sets of reps completed each round. Overall score will be the sum total.

- While we want to push the run a bit, it should not come at the expense of our dumbbell sets. Aim to be just a bit outside of the comfort zone here.

- Aim to complete unbroken sets or to take one break with a rep or 2 left. This will allow you to go right from your last front squat into your first set of shoulder to overhead.

- While we want to bank as many reps as possible on the dumbbells, let's always leave 3-5 reps in the tank when taking breaks so that we can avoid sticky or failed reps.

- There is no rest between rounds so be mindful of the clock. Think about stopping 5-10s early to get set for the next round.

Prep
200m Run
5 Double Dumbbell Front Squats
5 Double Dumbbell Shoulder To Overhead

Mods
800 METER RUN
- 1000/800m Row
- 800/600m Ski
- 2000/1600m Bike
- 600m Air Run

DUMBBELL FRONT SQUATS
- Reduce Loading
- Reduce Reps
- Sub Barbell

DUMBBELL SHOULDER TO OVERHEAD
- Reduce Loading
- Reduce Reps
- Sub Barbell

Whiteboard:

Friday, July 08, 2022

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