Saturday, January 28, 2012

Strict Press
80% x 3
85% x 3
90% x 3

wait 3 min between rounds
wait @least 10 min before metcon

clean thruster 3x @ 155# (or 75% of your 1 rep max Clean & Jerk)
on the min for 12 min

if your form breaks down, or you don't get at least 10 sec of a break in that min, drop the weight. 


  1. the strict presses were good. Just where I wanted to be during the last one.
    The metcon was hard.
    I did the first 5 rounds with 155# and by the 4th round the front sqaut portion of the movement was maxed out. Whew that last 2 of the 5th round almost didnt happen. So I dropped it to 135# and finished out the workout. Even still by the end I didnt think my lungs were going to cooperate. So, that felt awesome wrapped up in some horrible.

  2. Strict Press: 85#,90#,95#
    5 rounds @95#
    break 1.5 mins
    rest of the 7 rounds @85#
    didn't always make the squat