THURSDAY

Strength

Fitness

10:00 EMOM

3-5 Barbell Strict Press

Performance

Take 10 minutes

1RM Strict Press

Coaching Notes, Strategy, and Goals

% Strict Press 

Goal: Consistent, Strong Reps with good speed on the barbell. 

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Conditioning (3 Rounds for Time)

Fitness

300m Run

6/4 Up-Downs

12/9 Cal Airbike

15/12 Plate Sit-Ups

25m Sled Push

Performance

400m Run

3/2 Rope Climbs

18/15 Cal Airbike

15/12 GHD Situps

25m Sled Push

Coaching Notes, Strategy, and Goals

Goal Time Domain: 20-23 mins

Time Cap: 25 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work. 

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.