12/10/2020

STRENGTH

STRICT PRESS

1x6 @ 70% of 2RM (Light-Moderate)

1x4 @ 75%

1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

WOD

EMOM x 20 MINUTES

Min 1 - :45 Max Push Press RX (135/95) CFC1 (95/65) CFC2 (75/55)

Min 2 - :45 Max Cal Row

Min 3 - :45 Max Double Unders

MIn 4 - Rest

(Score is Lowest Round of Reps)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Upper Back / Lats

ADJUSTING

*Reps, Loading, Volume*…

Strict Press Deload -- If you have any athletes that haven’t been around for the past few weeks of our Strength Cycle, we can go by feel (1. light-moderate, 2. moderate, 3. moderate). We can also add another set for any newer or more deconditioned athletes that could use the practice in the movement itself with lighter weight.

Push Press -- This is a moderate barbell today, so we are looking for athletes to move this in sets of at least 5-8 reps. If needed, we can adjust the weight on the bar (lighter OR heavier- for some of your studs!). Whatever weight our athletes choose, they should be moving more often than resting in the :45 interval.

Cal Row -- We’re looking for Max Calories each round, so intensity should be relatively high here. We can pull back that intensity and move for the entire :45, or we can adjust the working time to :35-:40 if that will allow athletes to hit some of that intensity today.

Double Unders -- These reps should be smooth and consistent today- that means for the whole :45 we want our athletes jumping and moving! We can use a mix of Doubles and Singles for any athlete not proficient with Double Unders, or we can adjust the working time (like in the Row) to :35-:40 to allow athletes to keep moving.

*Movement Adjustments*...

Strict Press Deload -- For any athlete unable to press overhead today, we can sub a Bench Press (with barbells or DBs)

Push Press -- If Shoulder to Overhead movement is still an issue here, we can sub a DB Floor Press for the Workout, or we can adjust to a DB Muscle Clean to allow for a faster cycle time.

Cal Row -- Not enough Rowers? No problem! We can sub Cal Bike or even a Run to allow athletes to keep moving- we can also stagger our athletes so they can share equipment.

Double Unders -- No jumping? Also no problem! We can sub Mountain Climbers, or even Cal Bike if it isn’t being substituted for the Row.