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Strict Press 3-3-3

Athletes will have 15 minutes to build to a moderate set of 3 strict presses
The barbell will come out of the rack for this piece
The ceiling on the strict press is not as high as other lifts due to the strict nature of the movement
For this reason, smaller weight jumps will likely be the best option
Start light and gradually build up to something that looks good for 3 reps
Using all 15 minutes instead of reaching their max in 8 minutues will make ensure they get enough rest between sets

Complete as many rounds as possible in 15 mins of:

30 Strict Press, 75/55 lbs

30 Double Unders

30 Wall Balls, 20/14 lbs, 10/9 ft

30 Double Unders

Today’s 2-part session will focus primarily on the strict press
We’ll start out by building to a Moderate Set of 3 strict press from the rack
The goal here is to move well and get above the weight we’re using in the workout without maxing out
A triplet conditioning workout follows the strength piece
“Funny Business” is a fairly high interference shoulder workout that will require a thoughtful break-up plan
The intended scoring range for this piece is 2+ to 4 rounds

Choose lighter weights for both of these movements that you are capable of completing 30+ unbroken reps when fresh
Within the workout, this should be a load that allows for no more than 5 sets on any round
For the wallballs:
Men throw to 10 feet
Women throw to 9 feet
The barbell will start from the floor – not out of a rack

The rep number here is meant to be on the lower side
This should be a number or variation that can be cleared in around 30-45 seconds each round
See “modifications” for more options

Single Dumbbell Strict Press
Single Dumbbell Goblet Strict Press

Reduce Reps
45 Single Unders
45 Seconds of Practice
Double Taps (Equal Reps)
Line Hops (Equal Reps)

Jumping Air Squats (50 Reps)
Single Dumbbell Goblet Squats

Once strict presses go, they go
After excess fatigue, it takes a good amount of rest for these to come back
While we’re capable of completing big sets, we want to stay smooth through the later rounds
Breaking these up before your press starts to slow down will help you maintain
It may seem conservative early on, but can pay off later
Consider the following options:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6

While we do get the legs involved, the shoulder fatigue from the strict presses will likely be the most challenging part of this movement
Getting a big jump with the lower body will be helpful in taking some strain off the upper body
Working through smaller chunks here will likely be the best option:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6

The double unders essentially bridge the gap between the two pressing movements
Choose a break-up plan that allows you to best thrive on the wallballs and strict press
If you know you’re breaking up the movements that follow a lot, you may want to go big on the rope
If you know you’re trying to go bigger on the movements that follow, you may benefit from smaller sets on the rope
Somewhere between 1-3 quick sets will likely be best:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8