A: Strict Press

Warm-ups are variable to the individual. Bottom line prepare to lift don’t burn out. Here are some suggested warm-up sets, perform between 2-5 sets never completing more than half the reps you could actually have lifted with that weight.

General percentages guidelines: 50% 20RM , 75% 10RM, 85% 5RM, 90% 3RM, 100% 1RM


warm-up sets – 10:00

x8-10 @ #45/35 – x5-10 @ 50% – x3-8 @ 60% – x1-6 @ 70% – x1-6 @ 80%

REST 1:00 between sets (basically enough time to change weight)


working sets – 15:00

The goal is to lift straight sets, meaning this will be a sustained effort across working sets without changing weight. This is not an attempt at a 5RM PR, it is sustained work at your current 5RM as a percentage of your current 1RM.

5×5 @ 85% of Strict Press 1RM

REST exactly 2:00 between sets

Perform max reps on last set without breaking form. This will help to determine your level of strength endurance as well as if the appropriate weight was used across working sets.


B: Assistance super-set – 10:00

4 sets (minimal transition, REST 1:00 before repeating)

  • x8 bench press
  • x8 strict pull-up


C: MetCon – CAP8


  • push-up
  • sit-up

* 10m bear crawl at beginning, in between each step, and to end ladder (x10 total)