Friday 071214
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 070910.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 070910.
200 Single Unders
21 135lb deadlifts
21 24inch boxjumps
200 Single Unders
15 135lb deadlifts
15 24inch boxjumps
200 Single Unders
9 135lb deadlifts
9 24inch boxjumps
on 12/13/07 pm
time: 7:27
found it harder to count the jump rope as the pace increased.
thanks for the workout!
52/m/209
Did CFWUx3 (w/assisted pull-ups & dips)
Did WOD:
Shoulder press 1×85, 1×95, 1×95, 1×100, 1×95
Push press 3×95, 3×100, 3×105, 3×100, 3×100
Push jerk 5×85, 5×80, 5×80, 5×85, 5×90
I know that I am supposed to be able to push jerk a greater weight than I can press or push press, but my technique is so poor that I had to lower the weight on the jerks a little to work on learning to pull myself under the bar. As I started getting a feel for it, I increased the weight some, but will have to work on this a lot.
Did some unassisted pull-ups, knees to elbows, assisted dips afterwards.
What a deep dense shoulder burn.
OkieDB WOD Friday 071214
CFWU x 2
Press, Push Press, Push Jerk Warm-Up @ 95lbs 5x5x5 each consecutive
300 Jump Rope
RXd WOD Loads =
Shoulder press
5 @ 115 stupid, felt good and did 5 I paid later
1 @ 135
1 @ 155
1 @ 165 failed 155 OK
1 @ 155 failed 135 OK
Push press
3 @ 135
3 @ 155
3 @ 165 Barely
3 @ 155
3 @ 155
Push Jerk
5 @ 135
5 @ 145
5 @ 155 hurt and burned bad
5 @ 135 only 4 crashed into squat rack losing balance on jerk
5 @ 135
Cool Down
2 sets of 2 135lb thrusters
2 sets dumbbell press @30lbs Max Reps (15 Reps or greater)
2 sets of Vertical Leg Lifts Max Reps (20 Reps or greater)
CFWU x 2
I cant remember the weight increments but I did 100# for my last set of each exercise.