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1/17/24 strict press

Warm up

1 minute row

1 minute handstand with elbow taps if possible

30 second goblet squat hold

then

2 rounds

5/5 bottoms up presses

5/5 knees over toes split squats

5 good mornings


Increase weight of all lifts in round 2


Strength

Strict press 3x4

Then 20s

Front squat

Barbell row

Bench press


Conditioning

15-12-9

Hang clean n press 95/65

Calorie bike

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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