OtherWeightlifting
Fury Strict Press Havoc
5-4-3-3-3
Weightlifting
Solo
Workout Details
Other
For Load:
1Strict Press
5-4-3-3-3
Original WOD
For Load: Strict Press 5-4-3-3-3
Coaching Tips
Strategy
- 1Start with a manageable weight for the first set to gauge your performance throughout the ladder.
- 2Focus on a strong and stable core to avoid back injury when pressing overhead.
- 3Try to keep the elbows slightly in front of the barbell during the press to maintain optimal positioning.
- 4Rest adequately between sets since intensity increases with each decreasing rep count.
- 5Use controlled movements and a strong lockout at the top of each press.
Safety Considerations
Technical Focus
Ensure a stable base and avoid overextending the lower back.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy pace to elevate heart rate.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC.)
- 10 Overhead Stretch(Hold for 2 seconds at the top.)
- 10 each side Thoracic Spine Rotation(Increase upper back mobility.)
Activation Circuit:
2 rounds- 5 Strict Press (Light Weight)(Use around 30-40% of your estimated max.)
- 30 seconds Plank(Activate the core before pressing.)
- 10 each side Shoulder Taps(Focus on stability in the shoulder.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
strict press
Use lighter weights
Weight: 100/70 lbs (45/32 kg)
Scaled
Reduce weight by approximately 40%.
- 1
strict press
Use lighter weights or perform seated strict press
Weight: 60/40 lbs (27/18 kg)