Tag Archives: Strict Press

Clean Complex then Heavy Clusters

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Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Squat Clean
  • 1 x Strict Press
  • 1 x Push Press

Try and complete the whole complex without putting the weight down. Increase weight per round.

Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16  minutes:

  • 1.1.1 x Cluster (pause and reset between singles)
  • 3 x Weighted Pullups @ 30lbs

Results:  For the Clean Complex 65/75/80/95/100lbs.  For the Clusters 105/115/125/130lbs.

Strict Press then Regional Workout Event #3 (modified)

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Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

Strict Press, Sumo Deadlift Highpull and V-Ups

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Not for time do

  • 5 x Strict Press @ 65lb
  • 4 x Strict Press @ 95lb
  • 3 x Strict Press @ 115lb
  • 3 x Strict Press @ 125lb
  • 3 x Strict Press @ 135lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

  • 5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work  / 20 minutes rest of

  • V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

  • 30 x V-Ups

Results:  For the Max reps Push Press only managed 6.  For the highpull did 45/65/75/95/105/110lb(50kg).