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Writer's pictureJohn Fadel

Monday: Strict Press + Full Body Strength

Updated: Oct 14

A) Strict Press 

Heavy Set of 10 

Build 5-7 sets

*not recommended to do 10 reps each set. Start 5-7 reps and build from there.


B)Full Body Strength

BEGINNER - Scaled

0:00 - 10:00

10 Minute EMOM

  1. 10 BB Deadlift (135/95 lb)

  2. 14 Butterfly Sit Up OR 14 V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (40/20 lb)

5 DB Hang Clean (40/20 lb)

5 DB Push Press (40/20 lb)

5 Burpee Over DB


INTERMEDIATE - RX

0:00 - 10:00

10 Minute EMOM

  1. 14 BB Deadlift (155/105 lb)

  2. 16 GHD Sit Up OR Toes to Bar OR V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (50/35 lb)

5 DB Hang Clean (50/35 lb)

5 DB Push Press (50/35 lb)

5 Burpee Over DB


ADVANCED - RX+

0:00 - 10:00

10 Minute EMOM

1) 14 BB Deadlift (185/125 lb)

2) 20 GHD Sit Up OR Toes to Bar OR V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (60/40 lb)

5 DB Hang Clean (60/40 lb)

5 DB Push Press (60/40 lb)

5 Burpee Over DB


Need a little more?

Bonus Accessory Work (after WOD)

(Push Day)


For Quality

12-10-8-6-4-2

DB Incline Chest Press

BB Shoulder to Overhead


For Quality

12-10-8-6-4-2

BB Close Grip Bench Press

DB Tricep Extension


For Quality

12-10-8-6-4-2

DB Front Raise

DB Side Raise

Hand Release Push Up (from knees or strict)

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1 Comment


Evan Williams
Oct 16

STRICT PRESS 10RM 145


EMOM

14 DL @ 165

T2b ( UNBROKEN ) 20-20-16-16-14


5RFT: 5:52 @ 50#



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