Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
(Compare results to October 28, 2019)
Warm-up
A) RM= 63kg
Push press with 85%= 2×30 (53)
My strict push is so bad.
B) Helen= 9’06” (RX)
A RM 70; 20, 15
B 09:55
Hubby did Helen in 8:08.
115 Strict press.
A.
70, 75, 80, 85, 90, 95 – 5# PR. This has been a long time coming!
PP – @ 75#
13, 12
B. Helen RX – (TM)
8:37 – everything UB. 5 sec off life time PR on TM – I guess I just need to run faster.
A. E3MOM Shoulder Press x 1
150, 160, 165, 175, 185
PP – 12×155, 14×155
B. 9:47
A. Strict press 125/135/145/155/165 (PR and BW)
PP 135# 15/13
B. Rx 12:10
Slowest runner ever but sub 8min is mind bottling so congrats to those who came even close.
A: worked up to 53kg; then 21/11 reps @ 45 kg
B: swapped run for rower, same distance, strict pulls ups; 16 min
Did the warm up alongside some of the banded thoracic opener thing.
20-30kg for the shoulder press/OH squat and Push Press. Lots of wrist and medial/ulnar right elbow pain started here, I worked as best as I could through it.
1rm Strict Press
60-65-70-75kg and 2xFail with 77.5kg
Max rep push press @60kg
1. 12 reps
2. 13 reps
Helen 16min 54sec on a skill-mill, 24kg Kb and kipping pullups.
All the best, Dan
LOVE the WU + 10 min AB with Nasal Breathing only – 80.2 cals (nasal breathing is soooo hard on the AB) A1. Strict Shoulder Press x 1 – 60#, 70, 80, 85, 87.5(failed) Based off 87# PB ***Some Core work between sets A2. Max Push Press @ 70# (82.4% of todays SSP) – 25 / 21 B. Helen – RX 8:46 Run on TM @ 8-8.5mph KB swings – All UB Pull Ups – kipping UB/UB/6,6 ***32s slower than my PB using TM C. 30s work 15s rest – on Rings Single Arm Side Plank R Single Arm Front… Read more »
So fast Candy! Amazing!
A. 100#/105/110/115/120(x)- got it back in October.
Whoops- forgot to do the push presses!
B. 10:29- 35 secs better than October!
PR STAR!! Super Heavy Pressing Anika!!
… junky shoulders this morning … pushing strength wasn’t there.
A. Shoulder Press (OT3M – 65% to 85%)
1 x 135, 145, 150, 155, 160, 165
B. 3 RFT of: 400m Run | 30 – 1.5p American KB Swings
9:03
… 1:30 pace | UB … need to focus on my joint “health”.
60kg, 65, 70, 71, 72 strict shoulder press
Max reps Push Press 60kg x 15
B. Helen
7’ 46
Crushed it – great work.
50,55,60,65,67.5kg strict press
3×15 push press @55kg
Helen
8:42
500m treadmill run instead of outdoor run (allowed treadmill to get up to speed before recording run)
Finished with weighted dips, chin ups and toes to bar
EMOM9
8 weighted chin ups @10kg
12 weighted dips @10kg
10 strict toes to bar