Strength

Strict Press

4-4-3-2-1-1

Close Grip Bench Press, 3 x 8-10 reps

3 x 5 Clapping push-ups (if you can’t clap, explosive hand release push-ups)

1 x 3 minutes of Bench press 20% of your 1 RM bench press

**Bench slow and controlled for 3 straight minutes; average pace should be about 15 reps per minute.

2 x 60 seconds of max sit-ups

**As many sit-ups as possible in 60 seconds each time, rest 2 minutes between sets.

Conditioning

Rest

*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed

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