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:

  • 125/125/125/125/135
  • 155/155/155/155/155
  • 135/145/155/155/155


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:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

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.


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.