2/3/2020: Strict Press 1RM

Strength:

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

WOD:

40-30-20 Cal Bike

12-12-12 DB Strict Press (Athlete Choice, Heavy)

30-30-30 Sit-Ups

STIMULUS Our workout is a combination of Cal Bike, DB Strict Press, & Sit-ups getting down with all the modalities today! The bike should take athletes 2:00-2:15 for the 40 Cals, 1:30-1:45 for the 30 Cals & 1:00-1:15 for the 20 Cals. DBs should be heavy and present a great challenge to our athletes. Look for athletes to push for unbroken reps but most likely breaking these up to 2 possibly 3 sets. Sit-ups should be unbroken. Our fittest athletes should finish around the 11:30-12:00 mark with most athletes finishing around 13:00-14:00. We will put a 15:00 hard cap for this workout. MDV tested this with 45# DB and finished at 12:30 -- sets of 4 very strict on the DB.

SCALING REPS, LOADING, VOLUME... Workout -- Look to keep the bike at a respectable time domain so that athletes don’t get consumed by calories. DB weight should be able heavy enough to cause the athletes to break for sets but light enough to not cause interference in their movement.