WOD:

1) Strict Press: 5-5-3-3-1-1-1

While we went for a max single yesterday on the Front Squat you should not be looking for the same thing here. We are looking for total overall poundage, which means you should be doing heavy sets of 5 and 3, and thus your shoulders should be taxed to the point where you won’t be hitting a 1RM. For each set you should be looking to go as heavy as possible. Rest no more than 90 seconds between sets, and make sure that you absolutely do not bends your knees.


2) 21-15-9 – AQAP:
Chest-to-bar Pull-ups
Power Snatch 95/65
Box Jumps 24/18

For results post weights hit at each set of presses, and time for Met-con along with any scaling used.


Post results/thoughts to comments

Strict press can be a frustrating one for many of you, one thing that is important to remember is that gains come VERY SLOWLY on the press. If you hit a 2.5lb PR you should cherish it. Nice work on the met-con, with that being said I had to tell so many people to keep their backs tight. You were all doing a great job of a tight back on the pull, but on the way back down you just let things go soft. Remember it’s just as important to stay tight on the way down as it is on the way up. Hope to see lots of you tomorrow. Cheers.