A. Strict Press
1RM in 10 Mins – Compare results to 9/13
M:
6 Rounds For time
21/18 Cal Row
10 DB STOH 50/35
10 Deadlifts 225/155
Program Notes:
We start today off with a Strict Press test. We have not done a ton of direct Strict Press progressions since 9/13 but we have been going overhead and doing upper body pressing work in
a variety of ways. Let’s see if that variance resulted in more strict press strength. Only one way to find out.
The metcon is a task priority triplet using rowing, dynamic upper pressing and a hinge pattern.
Metcon intention/notes :
This is intended to be a “middle distance” metcon. Times should come in around 15 mins or less and pacing will be key. Going out too hot would be a mistake. Aim to get faster as you go.
Go conservative on the first round and increase your Row pace each set to hit the right dose. Athletes should choose weight on the deadlift that can be completed in 1-2 sets each round. The STOH should be
unbroken each round.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Increase the deadlift weight to something that can still be accomplished in 2 sets but more challenging.
Intermediate: 35/20# DBs, 185/115 Deadlift
Scaled: 25/15# DB’s , 135/95# Deadlift
Beginner: 15/12 Cal Row, 20/10# DBs, 95/65# Deadlift