Testing

Test 1 10RM
Test 2 Rack hold (Same weight as 10RM)

Description of the St
Clean Technique Video The goal of this program is primarily to increase your strict press
https://youtu.be/OWclB84a7MY The secondary goal of this program is to teach efficient and effe
strict press. This program is based on my own style of trainin
Clean and Press Technique Video
This program is repeatable because it is based off your 10RM. If yo
https://youtu.be/5ML-Yq53_xw improvement in your 10RM, so you can r
If you have questions or concerns about anything within this pro
Strict Press Technique Video make sure you watch the video lined here. You will not be able to
show. You will learn to press efficiently and safe
https://youtu.be/5ML-Yq53_xw
Good l

_x000D_#898989 Regeneron - Internal

 Description of the Strict Press Program

ily to increase your strict press across the board, from increasing your 1RM to hitting 30RM+.
m is to teach efficient and effective technique when performing the clean and press and the
ased on my own style of training that I have used to hit numbers many think impossible.

it is based off your 10RM. If you successfully complete the 6 week program, you should see an
ent in your 10RM, so you can recalculate your weights and go again.
s about anything within this program you can reach out to me directly and I will help. Please
d here. You will not be able to finish this program successfully if you don’t use the techniques I
arn to press efficiently and safely, but only if you use the techniques I show.

Good luck!

_x000D_#898989 Regeneron - Internal

 6 Week Single Arm Strict Press Program

Session 1
Exercise Load Sets/intervals
Deadhang 3 sets

Strict Press Max Reps 10RM weight - 8kg 3 Sets (each arm)

OA Cleans 10RM Weight 2' on 2' off (1' each arm) x3 at 15-20rpm

Double Front Squats 16-24kg 6-10 reps x3

Deadhang 3 sets

Session 2
Exercise Load Sets/intervals
Deadhang 3 sets

Clean and Press 10RM weight 2' on 3' off x4 at 6-10rpm switching arm every 3-5 reps

SA Overhead Squat
or Windmill 10RM weight 4 sets of 5 reps

Deadhang 3 sets

Session 3
Exercise Load Sets/intervals
Deadhang 3 sets
Strict Press 10RM
Max Reps -2 weight +4kg 3 sets each arm

Clean and Press

Rack Hold 10RM weight 2' on 3' off at 2-4rpm (1' each arm)

Deadhang 3 sets

Session 4
Exercise Load Sets/intervals

_x000D_#898989 Regeneron - Internal

Deadhang 3 sets
Strict Press 1 set all out effort, aim to go 5' (max RPE)
Max Rep Test 10RM weight -4kg Aim for 5rpm for all 5' (multi switch)

Deadhang 3 sets

_x000D_#898989 Regeneron - Internal

Session 1 Reps
Work/rest Complete Set RPE Comments Mean/peak HR optional
30s-1'/1'

2' rest between each set

Rest as needed

2'/2'

Rest as needed

2' rest between each set

30s-1'/1'

Session 2 Reps
Work/rest Complete Set RPE Comments Mean/peak HR optional
30s-1'/1'

2'/3'

Rest as needed

2' rest between each set

30s-1'/1'

Session 3 Reps
Work/rest Complete Set RPE Comments Mean/peak HR optional
30s-1'/1'

3' rest between each set

Rest as needed

2' on 3' off

30s-1'/1'

Session 4 Reps
Work/rest Complete Set RPE Comments Mean/peak HR optional

_x000D_#898989 Regeneron - Internal

30s-1'/1'

all out effort

30s-1'/1'

_x000D_#898989 Regeneron - Internal

 6 Week Single Arm Strict Press Program

Session 1 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
Max reps -3 each
Strict Press Max Reps -3 10RM 3 sets each arm set 2' rest each set

Rest as needed

Suitcase Deadlift 2x24kg-32kg 10 reps x4 sets 2' rest between each set

OA Cleans 10RM +4 2' on 3' off (1' each arm) 12-16rpm 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 2 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'

Clean and Press 10RM weight +4 1' on 1' off x10 6-10rpm 1' on 1' off

Rest as needed
SA Overhead Squat
or Windmill 10RM weight 4 sets of 5 reps 2' rest between each set

Deadhang 3 sets 30s-1'/1'

Session 3 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
Strict Press 10RM
Max Reps -2 weight 3 sets each arm 3' rest between each set
 Rest as needed
Clean and Press
Rack Hold 10RM weight 1' on 90s off at 2-4rpm (30s each arm) 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 4 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
Strict Press 1 set all out effort, aim to go 5' (max RPE)
Max Rep Test 10RM weight Aim for 5rpm for all 5' (multi switch) all out effort

Deadhang 3 sets 30s-1'/1'

Comments Mean/peak HR optional

Comments Mean/peak HR optional

Comments Mean/peak HR optional

Comments Mean/peak HR optional
 Session 1 Reps
Exercise Load Sets/intervals Work/rest Complete
Deadhang 3 sets 30s-1'/1'
Max reps -2 each
Strict Press Max Reps -2 10RM 3 sets each arm set 2' rest each set

Rest as needed

Double Front Squats 16-24kg 8-12 reps x3 2' rest between each set

OA Cleans 10RM 2' on 2' off (1' each arm) 14-18rpm 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 2 Reps
Exercise Load Sets/intervals Work/rest Complete
Deadhang 3 sets 30s-1'/1'

Clean and Press 10RM 3' on 3' off x3 6-10rpm 3' on 3' off

Rest as needed
SA Overhead Squat
or Windmill 10RM weight 4 sets of 7 reps 2' rest between each set

Deadhang 3 sets 30s-1'/1'

Session 3 Reps
Exercise Load Sets/intervals Work/rest Complete
Deadhang 3 sets 30s-1'/1'
Strict Press 10RM
Max Reps -2 weight -8kg 3 sets each arm 3' rest between each set

Rest as needed
Clean and Press 3' on 3' off at 2-4rpm
Rack Hold 10RM weight +4 (30s each arm switch) 3' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 4 Reps
Exercise Load Sets/intervals Work/rest Complete
Deadhang 3 sets 30s-1'/1'
Strict Press 1 set all out effort, aim to go 7' (max RPE)
Max Rep Test 10RM weight -8kg Aim for 6rpm for all 7' (multi switch) all out effort

Deadhang 3 sets 30s-1'/1'

Set RPE Comments Mean/peak HR optional

Set RPE Comments Mean/peak HR optional

Set RPE Comments Mean/peak HR optional

Set RPE Comments Mean/peak HR optional
 Session 1 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'
3 sets each arm 4' rest Max reps -2 each
Strict Press Max Reps -2 10RM +4 between each set set 4' rest each set

Rest as needed

Double Front Squats 16-24kg 8-12 reps x3 2' rest between each set

OA Cleans 10RM +4 2' on 3' off (1' each arm) 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 2 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'

Clean and Press 10RM -4 3' on 3' off x4 8-12rpm 3' on 3' off

Rest as needed
SA Overhead Squat
or Windmill 10RM weight 4 sets of 7 reps 2' rest between each set

Deadhang 3 sets 30s-1'/1'

Session 3 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'
Strict Press 10RM
Max Reps weight -8kg 3 sets each arm 3' rest between each set

Rest as needed
Clean and Press 3' on 3' off at 2-4rpm
Rack Hold 10RM weight (30s each arm switch) 3' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 4 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 1
3 set
setsall out effort, aim to go 30s-1'/1'
7' (max RPE)
Strict Press Aim for 6rpm for all 7' (multi
Max Rep Test 10RM weight switch) all out effort

Deadhang 3 sets 30s-1'/1'

Mean/peak HR optional

Mean/peak HR optional

Mean/peak HR optional
Mean/peak HR optional
 Session 1 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
Max reps -2 each
Strict Press Max Reps -2 10RM -4 3 sets each arm set 4' rest each set

Rest as needed

Double Front Squats 20-28kg 8-12 reps x3 3' rest between each set

OA Cleans 10RM 2' on 3' off (1' each arm) 16-20rpm 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 2 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'

Clean and Press 10RM -4 3' on 3' off x4 8-12rpm 3' on 3' off

Rest as needed
SA Overhead Squat
or Windmill 10RM weight 4 sets of 10 reps 2' rest between each set

Deadhang 3 sets 30s-1'/1'

Session 3 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
Strict Press 10RM
Max Reps weight +4kg 3 sets each arm 3' rest between each set

Rest as needed
Clean and Press 3' on 3' off at 2-4rpm
Rack Hold 10RM weight +4 (30s each arm switch) 3' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 4 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE
Deadhang 3 sets 30s-1'/1'
1 set all out effort, aim to go 7' (max
Strict Press RPE)
Max Rep Test 10RM weight +4 Aim for 4rpm for all 7' (multi switch) all out effort

Deadhang 3 sets 30s-1'/1'

Comments Mean/peak HR optional

Comments Mean/peak HR optional

Comments Mean/peak HR optional

Comments Mean/peak HR optional
 Session 1 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'
Max reps -2 each
Strict Press Max Reps -2 10RM -4 3 sets each arm set 2' rest each set

Rest as needed

Double Front Squats 20-28kg 8-12 reps x3 3' rest between each set

OA Cleans 10RM 2' on 3' off (1' each arm 2' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 2 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'

Clean and Press 10RM -4 3' on 3' off x4 8-12rpm 3' on 3' off

Rest as needed
SA Overhead Squat
or Windmill 10RM weight -4 4 sets of 10 reps 2' rest between each set

Deadhang 3 sets 30s-1'/1'

Session 3 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 3 sets 30s-1'/1'
Strict Press 10RM
Max Reps weight -4 3 sets each arm 3' rest between each set

Rest as needed
Clean and Press 3' on 3' off at 2-4rpm
Rack Hold 10RM weight +4 (30s each arm switch) 3' on 3' off

Deadhang 3 sets 30s-1'/1'

Session 4 Reps
Exercise Load Sets/intervals Work/rest Complete Set RPE Comments
Deadhang 1
3 set
setsall out effort, aim to 30s-1'/1'
go 7' (max RPE)
Strict Press Aim for 8rpm for all 7'
Max Rep Test 10RM weight (multi switch) all out effort

Deadhang 3 sets 30s-1'/1'

Mean/peak HR optional

Mean/peak HR optional

Mean/peak HR optional
Mean/peak HR optional