When performing the strict press, it is critical to keep the butt and the abs tight. This picture shows a bit of flexion in the lower back indicating that either abdominal tension was not maximized or that he needs to strengthen his abs with more hollow rocks, L sits, and ring outs.
Mobility: Ankle mobility
Skill Practice Warm Up: Single arm dumbbell or kettlebell press. Perform 3 sets of 3 reps with increasing weight. Use a ‘hard’ weight, but one that allows you to keep the zipper of your jacket straight up (no twisting or worming).
Workout: Strict Press
3 – 3 – 3 – 3 – 3
Metabolic Conditioning Workout: “Cave Dweller” – As many rounds as possible in 8 minutes.
8 single arm dumbbell thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
16’ out and 16’ back bear crawl with dumbbell in one hand
8 jumping chest to bar pull ups
Scaling Guide: 5 – 9 rounds
Compare To: 2012 – 09 – 15
Article: Want a body like Miss America? Heavy Deadlifts and Squats are the key.
Wed-strict press, Fri-box squat, Sun-deadlift
Mon-box squat, Wed-power clean, Thu-push press, Sat-box squat
Mon-bench press, Tue-box squat, Thu-snatch, Sat-box squat
Mon-box squat, Wed-deadlift, Fri-box squat, Sun-push press
Mon-power clean, Wed-box squat, Thu-strict press, Sat-box squat, Sun-NEW FOCUS-Jerks
Tues-box squat, Thu-jerk, Sat-Back squat (final day of squat focus)