Tag Archives: Strict Press

Strict Presses then KB Cleans, Squats, Pushups and Pike Lifts

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Every 2 minutes for 12 minutes

  • 6 x Strict Press

Then a tabata (8 rounds-20 sec work / 10 sec rest)

  • Strict Press @ Empty Bar

Then 8 rounds for time (based on movements from Semir Jasarevic’s Instagram post on Feb 8)

  • 4 x Single Arm Kettlebell Power Clean and Squat Left @ 16kg
  • 4 x Single Arm Kettlebell Power Clean and Squat Right @ 16kg
  • 8 x Alternating Asymetric Pushups (one hand on Kettlebell ball, 4 total per hand)
  • 8 x Pike Lift over Kettlebell (over and back is one rep)

Results: Part 1 105lbs. Tabata… harder than it looks. Started off hot at 10 reps but ended up only able to do 5 per round. Metcon – 12:47.

Strict Press then DUs, OH Reverse Lunges and KBS

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Every 3 minutes for 9 minutes

  • 6 x Strict Press

Then every EMOM for 10 minutes

  • 3 x Strict Press @ 80-90% of above

Then 5 rounds for time

  • 10 x Kettlebell Swings
  • 10 x Alternating Overhead Reverse Lunge with Kettlebell @ 14kg (l+r=2 reps)
  • 30 x Double Unders

Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.

Cleans and Presses then Knee Tucks and Bicycles

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Spend some time focusing on the Burgener Warmup with a Clean grip.

Then every 3 minutes for 18 minutes

  • 2 x Hang Power Clean
  • 1 x Power Clean
  • 2 x Strict Press
  • 1 x Push Press

Then every 3 minutes for 9 minutes

  • 10 x Clean and Press (take a 1-2 second pause between reps to refocus on form)

Then 3 sets of

  • 3 x Bicycles (L+R=1 rep)
  • 3 x Knee Tucks
  • Immediately repeat for 3 rounds

Rest as needed between sets.

Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.

Overhead Presses

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Thought my shoulder was good enough to do some overhead squats but just wasn’t there, so switched it up on the fly and ended up with this unplanned workout….

Every 90 seconds for 6 minutes (4 rounds)

  • 5 x Standing Sots Press (snatch grip) with open bar

Then every 3 minutes for 9 minutes work up to a “heavy”

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Press @ 16kg

Results: For the Strict Press could only manage 110lbs. No metcon since we went for a hike in the mountains….