Tuesday, October 20, 2015
(11AM) Erika, Mandy, Tim, me, Julien and Doug
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.
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.
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