Overhead Press

Tuesday, October 20, 2015

Coach Meriah

(11AM) Erika, Mandy, Tim, me, Julien and Doug

Warm Up

Run to the fence and back.  3 rounds of pull-ups/ring rows and shuttle run or lunges and dips/pushups.  On the zero, I did 5 pull-ups and then the 90 yard shuttle run.  On the 1, I did 5 lunges and 6 push-ups.  On the next round I did ring-rows and push-ups.  On the final round, I finished the lunges, but did not start the push-ups.

WOD

In 20 minutes.  Shoulder press 1-1-1-1-1 reps, Push press 3-3-3-3-3 reps, Push Jerk 5-5-5-5-5 reps.  Increase weight as needed

I worked out with Tim and we started the Shoulder press at 75# and went up to 85#, 95#, 105# and finally 115#.

For the Push presses I stayed at 115# for the first 3 rounds and went up to 120# on the last 2 rounds.

For the Push Jerks, I dropped down to 95# for the two rounds and went up to 105# for the next 3.  I did use wrist wraps for the very last round and they helped a lot.

then

10 rounds every 45 seconds, 10 seconds for max pushups, 60 yards shuttle sprint (15 yards out and 15 back x 2 touching the ground, rest the remaining time.

For pushups, I managed 7-7-6-5-5-5-5-5-5-5 for a total of 55 reps.  I really dogged the shuttle runs as sprinting still forces my groin to start singing.

Finished with shoulder mobility and foam rolling