Tag Archives: Strict Press

Strict Press and Cleans then a Bike HIIT

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Three rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Ring Rows

Every 2 minutes for 12 minutes

  • 3 x Strict Press (increase weight per round)
  • 5 x Strict Pullups

AMRAP to failure

  • 1 x Hang Muscle Clean @ 20kg (Empty Bar)
  • 1 x Strict Press
  • 2 x Hang Muscle Clean
  • 2 x Strict Press
  • etc.

Then an iFit Bike HIIT

  • 6 x 45 seconds work / 45 seconds rest
  • 4 x 1 minute work / 1 minute rest
  • 2 x 1 minute work / 30 seconds rest

Results: Strict Press got up to 130lbs. Cleans and Press – 7 rounds. Bike at 16 resistance baseline – couldn’t keep the recommended pace…

Presses and Power Cleans then Pullups, Pushups, Squates and C&J

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Every 3 minutes for 15 minutes

  • 3 x Strict Press @ 85% of 3RM
  • 6 x Hang Power Clean

Then Cindy Full of Grace WOD…

3 rounds for time

  • 3 rounds of Cindy
    • 5 x Pullups
    • 10 x Pushups
    • 15 x Air Squats
  • 10 x Clean and Jerk @ 135lbs

Results: Used 120lbs for the Presses and Cleans (3RM Strict Press is 140lbs). Metcon 15:33.

Hip Thrusts and Kettlebell Swings then Curls, Presses and Rows

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Every 3 minutes for 15 minutes, work up to a heavy

  • 3 x Hip Thrusts

Then for time

  • 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press

Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.

Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 88-90% of 5RM weight

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Front Squats @ 85% of 5RM weight

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.