Out in the garage at 11:30am with Charlotte to knock this one out. Graham watched as he decided he wasn’t going to nap.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
We last did this one in November of 2017. Back then, I hit 135/155/155. I hit the exact same today. My shoulders were pretty sore still from Saturday. Actual numbers:
Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.
We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.
On a 12:00 clock, build to a 5 rep max strict press.
I haven’t done strict barbell pressing in awhile. I built up cautiously like this:
120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.
15 min AMRAP:
- 500m Row
- 40 T2B
- 30 Ring Row
- 20 Push-ups
- 10 Push Press (95#)
I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.
I was pressed for time so I had to sneak in at 11:30AM and knock on this quick hitter.
20 min EMOM:
- Minute 1: 200m Run
- Minute 2: 8 Strict Press (35#)/8 Strict Pull-ups
- Minute 3: 12 Cal Assault Bike
- Minute 4: Max Strict HSPU
I got 4,2,2,2,2 on the strict HSPU.
“Quiet” Deadlift (Double Overhand Grip) – 4×3 (all at 275#)
Tempo Shoulder Press (1/1/1/1) – 4×5 (all at 95# – challenging)
3 rounds for time:
- 25 G2OH (45#)
- 10 Burpees to Plate
Joined the 8am class today on a day off from work.
We spent the first portion of class working on some skill work:
8 min EMOM:
Minute 1: 1 Legless Rope Climb
Minute 2: 3 DB KB Shoulder Press + 3 DB KB Push Press (35#)
Then, hit this metcon:
15 min AMRAP:
10 KB Push Press (35#)
2 Rope Climbs
15 Cal Row
Went to the gym at 9:30am before our high school strength and conditioning class started to get in the main WOD for the day. Quinn joined in.
The first strength bit was overhead press.
Shoulder Press – 5×5
Then, the WOD was pretty brutal:
14 min AMRAP:
15 Cal Row
20 Box Jumps (24″)
25 KB Swings (53#)
I did the first set of KB Swings unbroken then went 15/10 on the remaining sets. Ended up getting 4+1 Rx.
50 Calorie Row
15 Strict Press (45)
My first 50 calories were in 1:49. My second set was 2:38 so you could say I died hard.
EMOM 20 minutes:
- Minute 1: 3 Strict Press
- Minute 2: 10 Strict Ring Dips
- Minute 3: 20 Calorie Assault Bike
- Minute 4: Rest
Did 95, 95, 105, 105, 105 for my Strict Press. Ring dips were all unbroken.
10-9-8-7-6-5-4-3-2-1 Reps for time:
Dumbbell Shoulder Press (50lbs/35lbs)
Bench Press (155lbs/105lbs)
Hang Power Clean (155lbs/105lbs)
Woof! I knew this one was going to be hard. Those shoulder press killed! I scaled to 35# and finished in 23:13.
3 Rounds NOT for time:
0:30 Bar hang (overhand w/ thumbs wrapped)
20 Band Tricep Pushdown
Shoulder Press – 1×4 (Build to Heaviest set of 4 in 10 Min)
Run 400 Meters
15 Ring Dips
Hit 115# on the shoulder press and 10:46 Rx for the workout.