Strict Press + Front Squat
5 Sets [Building to Heavy]:
*Strict Press Start First Working Set @ 70%
Set 1: 5 Front Squats @ 50%
3 strict press
Set 2: 4 Front Squats @ 60%
3 strict press
Set 3: 3 Front Squats @ 70%
3 strict press
Set 4: 2 Front Squat @ 75%
3 strict press
Set 5: 1 Front Squat @ 80%
3 strict press
3min x 5 sets
Athletes should start with the front squat, then adjust weight for the strict press.
"Betty"
Start bigger groups, a different movements
5 Rounds For Time:
10 Push Presses 135 / 95 lb
10Reverse Lunges total
15 Box Jumps (24"/20")
Time Cap: 19 Minutes
PUSH PRESS
- Reduce Loading
- Sub Kettlebells or Dumbbells
- Sub Barbell
- Dumbbell Strict Presses
- Kipping HSPU
BOX JUMPS
- Reduce Box Height
- Reduce Reps
- Box Step-Ups
- 1.5 x Squat Jumps
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