WU, then 3x65, 95, 115, 125 (S,F,F), 115 - missed some rounds
End
3 Rounds
max35#db standing SP
foam roll
Then Stretch
Not really into it today. Would have rested but shoulder press is easy to isolate. Guess I misread the WOD…missed 2 rounds. Did a lot of rolling and stretching today. Sore all over.
Been trying to shake a bad upper respiratory thing that’s had me hacking all weekend and on up till today. But I’m feeling well enough that I think I’ll jump back in on these.
Just to preface. I think this is one of my weakest areas and needs a good deal of work. I took some cues off of Navy, I like his format.
Wednesday 100303
Shoulder Press 3-3-3-3-3-3-3
Buy in: CFWU, (PushUps, strict PUs, and GHDs, did Squats as OH w/ 45 to practice form) Shoulder Press 45x15, 55x10, 65x5
Cash out: Just wanted to burn out anything left in my shoulders, so I did 3 sets of 15s at 45. 1 mile run @ 6:00. Wanted to see if I could dislodge anymore of this crud in my lungs…. It worked. But I’m finally feeling better.
155 pound Squat clean, 15 reps (95#, 10reps - too heavy for me, so it was very difficult and had broken sets)
30 Toes to bar (20 knee-ups, or thighs parallel to ground)
30 Box jump, 24 inch box (20)
15 Muscle-ups (10 dips + 70#‘s of assistance)
40 pound dumbbell Push press / push jerk, 30 reps (25#, 20 reps)
30 Double-unders (20 double unders..all single reps. rhythm was single, single, double, stop…)
135 pound Thruster, 15 reps (95#, 10reps - heavy)
30 Pull-ups (20 with 100#‘s of assistance)
30 Burpees (20..broken 5 - 10 -5)
300’ Walking lunge with 45lb plate held overhead (200’ with 10# weight…broken, took breaks)
WOD: 29:59
Cash out: 11min stationary bike, 2x25 situps.
Notes: This was a total butt kicker. I did this WOD before reading the recent posts about time vs. weight. In the future, I plan to go lighter on most all lifts so that I can get more speed through the WOD.
In retrospect I could have pushed all of these a bit more. My FS PR is 200 and 195 felt good. I don’t think they would mind if I didn’t do it all the time, but dumping weights at my gym would scare the hell out of everybody, so that is on my mind with the 1RM workouts. The backsquat PRs, low as they are, really helped my confidence and felt solid. Need to film some of these reps @200+ to make sure my form is holding up.
This was on my mind, too:
“A weak man is not as happy as that same man would be if he were strong. This really is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.” - Rippetoe and Kilgore
active rest day! 30 minutes of elliptical varied speed and resistance to match the beat of my music.
worked on pulls ups and tried several times to kick up into a handstand (got a long way to go)
warm up with ring push ups, ring pull ups and ring dips…..sampson stretches
shoulder press x 3 reps: 95, 105, 110, 115, 120, 125 (only two reps), 125 (helped with 3rd rep)
getting really tired of being soooooooo weak. maybe i need to gain some weight…lol
It will come. Of the lifts covered in Starting Strength, Rip says Press will be the lowest. I mean, makes sense. Don’t have much for advantages other than push something heavy over your head without supplemental force (e.g. dip, dip and drive, etc.)
