7/16/16

I’m going to coin Saturdays as “Shoulder Saturdays” and work on something overhead. Lord knows I need it. Today was all about push press and thruster. Showed up around 9:45 for open gym today and got started.

Warm-up

800m Run
Push-up pyramid
10 Passthroughs
10 OH Squats with dowel
10 Samson stretch

Mobility

2 min ES first rib

Technique

5 rounds not for time:

3 Strict Handstand Push-ups
5 Pistols Each Side

Pistols didn’t feel great after the front squats yesterday. Had to hold a 10# counterbalance. 

Strength

5×3 Push Press

1×3 @ 65#
1×3 @ 95#
1×3 @ 115#
5×3 @ 135#

I felt really strong here. Can probably bump this up next time around. Got all sets without a problem. 

WOD

15-12-9-6-3

Thruster
Bar Over Burpee

Result: 7:57

Modified version of the 16.5 finale. That variation started at 21. I wanted to start at 15 this go around and see if I could go unbroken the entire time. My goal was to finish in under 10 minutes. That was probably a little lenient. Ended up doing 7:57. Went unbroken which felt great. Pretty gassed when I got to 9 though. Almost had to drop it. 

Midline

3 sets

:20 Hollow Rock
:10 Rest
:20 Superman Rock
:10 Rest

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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