Call me biased, but I believe the strict press is the king of upper body lifts. Controlling a weight overhead while managing your entire body, from the feet up, is no easy task. The press is usually viewed as a second-class lift but that’s because people lack the mobility and the strength to train it effectively. If you want big-time upper body strength, you need to be pressing.
Today’s workout is a doozy courtesy of CrossFit Vernon. Short but extremely potent, start smooth and hang on. This one finishes hot.

3 sets, moderate-heavy across:
6-8 reps strict press @20X1
90-seconds rest between sets
*Use a weight that feels like an 8-10 rep max for all 3 sets

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5 rounds for time:
10 American kettlebell swings
8 burpees to a touch that is 10-inches above your standing reach

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Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.