Sometimes you gotta be strict..

Strength: Strict Press (3RM)

-Work up to your 3RM, you should get there between 6-8 total sets

-progressively ramp up each set (small increments)

-10 band pull aparts between each set (DO NOT skip these, your shoulders will thank you)

Chad) 165 x 3 (PR)

Mike) 95 x 3 (PR)

MetCon (Time): 7 Rounds for time of,

10 Strict Press (95/65)
10 Strict Pullups

Here is a video of Ben Bergeron demonstrating band pull aparts. I personally do 100 of these every day for overall shoulder health. This is especially important for those of you who work desk jobs or are usually sitting all day.

Note: Video not available on mobile.