5 Strict Press @ 70-75%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
4 Push Press @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
3 Split Jerks @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
Wall Walk: 10-in From Wall
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 1:45-2:00 on / 1:00-1:15 off
Stimulus: Upper Body Push / Interval Density
RPE: 8/10
Primary Objective: Unbroken movements at every station.
Secondary Objective: Consistency and quality mechanics across all three sets.
Level 2:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in From Wall
Level 1:
Every 3:00 x 3 Sets
10 Dumbbell Bench Press
5 Dual Dumbbell Hang Muscle Snatch
5 Burpees
2 Partial Wall Walks to 30-in
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
Dumbbells: 2 x 30/20lb (14/9kg)
Wall Walk: 20-in From Wall
Competitor:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
Dumbbells: 2 x 70/50lb (32/22.5kg)
Wall Walk: 10-in From Wall
Hotel Gym / Travel:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks or 6 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes in two heats 1:30 apart so bench and wall space stays clean. If needed we can move to floor press or dual kb bench press and then dumbbells for the devils press.
For Quality
4 Sets:
10 Chest Supported Dumbbell Rows
15 Tall Kneeling Banded Tricep Press Downs
10/10 Staggered Stance Dual Kettlebell RDL
:20 Weighted Hollow Hold
Pulling work today to balance out all the pressing. Rows are heavy with a controlled return, press downs stay light with long arms, and the RDLs own a 2s negative each rep.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 90/90 Bear Sit Hip Switch
–
2 Sets (Priming the Shoulders and Midline for Overhead Work):
10 Scapular Push-Ups
8 Bradford Press w/ Lockout (PVC)
8/8 Single Arm Kettlebell Strict Press, Light
5/5 Kettlebell Windmills, Light
:20 Front Plank Hold
–
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Push Press (Vertical dip, drive through the whole foot)
5 Front Rack Dip and Drive, No Press
5 Split Jerk Footwork from the Front Rack (Fast feet, quiet landing)
–
Then build to the opening load on the Strict Press before the clock starts, carrying the same ramp into the Push Press and Split Jerk.