RETEST: Shoulder Stability
It’s time again to see the fruits of our labor and retest the shoulder stability sequence we started this programming cycle with. We saw a lot of huge PRs with the overhead squat earlier this week, so I expect to see some great results today! Remember, we’re not expecting to necessarily PR each of these movements, but the sequence as a whole. You’re going to have about 30 minutes to get through this whole sequence, so warm up quickly and plan wisely. Fatigue and time management is part of the test! Get loose and get after it!
We finish the day with a very similar WOD to the one that started the cycle, only this time with kettle bell swings instead of burpees (inspired by some of Mr. Lemus’ bonus work). Grab yourself something heavy to move and be ready to embrace the suck. This one catches up fast!
STR: RETEST (see 10/28/13)
5rm press
3rm push press
1rm jerk
WOD:
10 minutes of:
Death by kettlebell swings, starting at minute 5 (As Heavy As Possible)
*if you miss the number of swings for a given minute, start the next minute at 5 and continue from there
The test was fun. Wish there was some more time to do it.
Here is my breakdown.
135 PR strict
175 PR push
205 PR split with video http://www.ubersense.com/video/view/ZhzcQ5sG
Great morning. 5:30 owned the WOD… and dropped their KBs in sync each round. That was fun to watch.
90 PR strict
? PR push press
165 PR push jerk (up from 145)
9:27 WOD w/ 1.5 pd.
There was some f-ing CROSSFIT happening in the box today!
P: 65# PR
PP: 85#
SJ: 120#
So glad Tricia was my partner cuz I failed at math this morn and always motivating! My only focus was press PR and happy to got that. Had more in tank on SJ, just not enough time.
I agree with Ben 5:30 rocked the WOD hard. So much awesomeness this morning, it was made possible by you 630 🙂
If you aren’t WODing Monday morning, virtual *hugs* and Happy Holidays everyone!
Had a meeting and forgot to write …
WOD: 9:28 (1.25 pd)
All unbroken. Had only one no rep.
I prefer these over burpees any day.
135 Press PR
175 Push Press (same as my previous PR, needed more time for this)
205 Split Jerk PR video: http://www.ubersense.com/video/view/HmMcZXWm
WOD: 9:26 2pd, I probably could have gone another 2-3 rounds, but it was getting tough!
I loved both parts of today’s workout, I wish they were separate though so we could have had 45 minutes for the test and as long as we could go for the death by kettlebell.
Awesome job today by 5:30 and 6:30!
The a.m. classes drank the baller-ade before coming in…
Press: 155#
Push press: 210# PR
Push jerk: 235# PR
WOD: completed
Congrats on all of the PRs today! It’s almost like this cycle worked, huh? 😛
I brought in my 2.5 pd (40 kg) kettlebell btw. ENJOY! 😉
Press: 120#, 5 rep PR
Push-press: 155#, push-press still needs some work, I moved on to jerk because I enjoy that more.
Split-jerk: 195# (matches PR), barely missed 205# twice. A little more rest between tries probably would have done it.
WOD: I did that shit.
Press- 90#
Push Press- 115#
Jerk – 125#…needed more time
WOD : completed…barely…95 swings of 1.5 pood…let’s just say I am feeling this week 🙂
Donne you are the bestest!!!
Happy holidays to anyone I won’t see!
SP: 70#, exactly the same as the start – that turned my head into my enemy
PP: 80# maybe
Jerk: tried one and tweaked my shoulder, sulked till WOD
WOD: 9:32 @ 1 pd, almost wondered if I should try a 1.25.
I do feel like this cycle has made my shoulders stronger, I was just having an off day (dang you holiday party sugar!). Looking forward to a Jerk Test to try to get 100# overhead with Sarah and others when I get back :D.
Press – 75# up from 65# at cycle start but not a PR
Push Press – 105# up from 95# at cycle start and equal to previous PR
Split Jerk – 115# up from 105# at cycle start and equal to previous PR
The amount I can throw overhead varies with how much I weigh. I’ve never been able to put 115# overhead unless I weighed more than that. I’m on the lighter than that side right now and was able to put it overhead so technically it’s the first time I put bw/above bw OH. And THAT seems to be a sign of stronger shoulders to me so I do believe the cycle has done its job.