12/16/2020

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 2RM Strict Press

(Score is Weight)

WOD

5 SETS

ON A 2:30 RUNNING CLOCK...

8 Strict Press RX (95/65) CFC1 (65/45) CFC2 (45/35) M (2 DB's your choice)

10 Push Press

Max Double Unders in Remaining Time...

-Rest :30 b/t Sets-

(Score is Lowest Number of Reps)

ADJUSTING

*Reps, Loading, Volume*…

Strict Press (strength) -- For very new athletes, this session might be more productive as a 5x5 with light to light-moderate loading. The goal for those athletes should be a little more volume, a lot less load and mastering the mechanics and consistency of each rep.

Barbell in Workout -- For your fittest, offer the opportunity to scale up if they’d like...but with a warning that into the 135/95

range would be VERY different. For the majority, the barbell should move for at least 4-5 reps in the Strict Press while being a bit of a struggle.

Jump Rope -- 1:00+ of work each round is the goal for the majority. Fittest will be there well before that and smashing the Dubs

*Movement Adjustments*...

Strict Press (strength) -- If the OH press is not there today, can the athlete work on their Bench Press? If any loaded pressing it out, see if the athlete is able to work a mix of Dips (ring or bench) plus Top Hold Support. This is still working the press in a straight line, just not overhead.

Barbell in Workout -- If the OH press is out for the workout, you may need to get creative...you can change this to a Push-Up / Hang Power Clean mix or a Push-Up / Bent Over Row mix. This would be more push-pull but need to work with what you’ve got.

Jump Rope -- See above for the suggested ways to dial the workout in for our three common skill levels.