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  • Writer's pictureJohn Fadel

Wed PivotX

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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