Tag Archives: Strict Press

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).

 

Strict Press, Farmers Carry, Bent Rows and Goblet Squats

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Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

  • Station 1: 8 – 12 x Strict Press @ 110lb/50kg
  • Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
  • Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
  • Station 4: 16 – 20 x Goblet Squats @ 24kg

Results:  Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round

Power Cleans and TRX/Ring Pushups

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Not for time do 5 sets of

  • 5 x Power Clean and Press (any type)

Increase weight each set.

Then EMOM for 9 minutes do each of the following sets.  If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed.  For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.

  • Set 1 – 1 x Power Clean @ 95lbs/43kg and 5 x TRX Pushups (TRX handles about 10-15cm off the ground, hands in the handles, feet on the floor)
  • Set 2 – 2 x Power Clean and 5 x TRX Pushups
  • Set 3 – 3 x Power Clean and 5 x TRX Pushups
  • Set 4 – 4 x Power Clean and 5 x TRX Pushups
  • Set 5 – 5 x Power Clean and 5 x TRX Pushups
  • Set 6 – 6 x Power Clean and 5 x TRX Pushups
  • Set 7 – 7 x Power Clean and 5 x TRX Pushups
  • Set 8 – 8 x Power Clean and 5 x TRX Pushups
  • Set 9 – 9 x Power Clean and 5 x TRX Pushups

Result:  For the first part got up to 130lbs.  Started with strict presses, last three needed a little push.  Second part started easy but the last set was hard enough after 17.1 yesterday.

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Strict Press then Box Jumps, Dips and Toes to Bar

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Warm up to a heavy working weight with 3-4 sets of:

  • 5 x Strict Shoulder Press

Then every 3 minutes, for 15 minutes (5 sets):

  • 3 x Strict Shoulder Press @

Then Amrap in 10 minutes of:

  • 12 x Box Jump Overs
  • 6 x Dips
  • 6 x T2B

Results: For the strict shoulder press used 125lbs/57kg.  For the AMRAP did 7 rounds plus 11 Box Jump Overs.