“When you complain, nobody wants to help you.” – Steven Hawking
5 rounds for time of:
Run, 200 m
12/9 Row or Bike Calories
9 Strict Press, 95/65 lbs
GENERAL
The strict press is the focus of this two part workout
In part 1, we’ll take the bar out of the rack as we build to a heavy single
In part 2, the lighter barbell comes from the floor
Part 2 should take between 12-20 minutes to complete
STRICT PRESS
Choose a weight for “Miracle-Gro” that allows you to complete the 9 reps in 1-2 sets each round
RUNS
If Unable to Run:
250 Meter Row
400 Meter Bike Erg
14/10 Calorie Assault
BIKE/ROW
If Unable to Assault Bike/Row:
Equal Calorie Bike Erg
STRATEGY
With a good 2 minutes of upper body “”rest”” between each set of strict presses, let’s aim for larger sets on the barbell today
Larger sets is relative to your current ability level with this movement
Pick something from round 1 that you feel comfortable repeating throughout the workout
Aim for 1-2 Sets on the Barbell:
1 Set: 9
2 Sets: 5-4
Knowing there is not too much interference between strict upper body pressing, let’s find a strong, but sustainable pace on the runs and bike
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