Strict Press – Page 2 – Fitness Managed

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By cbroccoli | 26/02/2025 - 07:30 |26/02/2025 Chipper, EMOM, Light Weights, Medium (< 15 min), Upper Body/Arms, W-G-M

4 rounds of

3 x Strict Press @ 75% of 1RM
Rest 20 seconds
8-10 x Barbell Bent Rows
Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Strict Presses then Back Squats and Push Presses

By cbroccoli | 08/02/2025 - 18:34 |10/02/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms, W

Take 20 minutes and work up to a heavy

1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

12 x Push Press @ 50kg
12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Gymnastics Work then Strict Presses and Bike

By cbroccoli | 19/01/2025 - 06:48 |25/01/2025 Body Weight, M, Singlet, Task Based, Upper Body/Arms, Very Long (>20 min)

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Take 20 minutes and work on Planche, Press to Handstand, etc.

Then 3 rounds of, rest 2 – 3 minutes between rounds

5 x Strict Press @ same weight as last time

Rest 2 minutes then 2 rounds, rest 2 minutes between rounds

Max Strict Press @ 80% of above weight

Then

15k Indoor Bike

Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

By cbroccoli | 03/01/2025 - 18:15 |28/01/2025 Full Body, Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

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3 rounds of

5 x Strict Press @ 5-10lbs heavier than last time
Rest 15 seconds
5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

Row 25 Calories
2 x Wall Walks
Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

By cbroccoli | 27/12/2024 - 08:57 |01/01/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

3 rounds of

6 x Strict Press @ same weight as last time
5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

21 x Abmat Situps
18 x Dumbbell Deadlift @ 18kg per Hand
15 x Dumbbell Bent Rows
12 x Dumbbell Cleans
9 x Dumbbell Push Press
6 x Dumbbell Front Squats
3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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