Tag Archives: Strict Press

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Strict Press then Power Snatch and Pullups

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5 rounds and build to a heavy

  • 3 x Strict Press

Then 2 rounds of

  • Max Unbroken Strict Press @ 80% of 3 rep max above

Then 5 rounds, resting 2 minutes between rounds. Break as needed during each set to maintain form.

  • 6 x Power Snatch @ 85lbs
  • 6 x Wide Grip Pullups

Results: Strict Press 65-95-115-135-145(fail after 2 reps)lbs…so 135lbs/60kg. Part 2 with 110lbs/50kg… 10 and 8 reps.

Overhead Press and Rows then Burpees and Pistols

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).