Friday 06.11.10

SWOD: Shoulder Press 5 x 3.

Metcon: "Mary"
As many rounds as possible in 20:00 of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

This is our last day of the short linear progression for the basic lifts. So make it a good one, whether that means lifting more weight than last time or working on your form at a lower weight. I liked how Chanda and Amy stayed at a low weight and really tried to perfect the squat yesterday morning.

For the metcon, "Mary" is another benchmark workout, sort of a higher skilled version of "Cindy". We have worked hard this week, so you are probably feeling sore everywhere like I am. If so turn your intensity from focusing on speed (getting the most rounds possible) to working on proper form and depth of the exercises. I promise you the intensity will feel different, but will have a positive effect on your skills in these exercises. Afterall, cardio respiratory endurance is only one of the tem components of fitness we are seeking, there are 9 more we need to focus on as well, including accuracy, balance, coordination, etc.

Post weights and score to comments section. cc

7 comments:

  1. Craig, my arm is WAY better. It's killing me that I can't paticipate. See you next week! :)

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  2. SWOD: shoulder press 1 x 65 4 x 60
    WOD: Mary
    6 rounds plus 5 handstands, 10 squats

    ReplyDelete
  3. SWOD: 65#
    Mary
    7 rounds +5 handstands, 8 squats
    Mod: band pull ups, used 3 abmats, box for squats

    ReplyDelete
  4. SWOD:
    I went a little press crazy and did:
    Push Press up to 255x3 PR!
    Split Jerk up to 305x1 PR!
    Rack Jerk up to 320x1 PR!
    Shoulder Press: 195x4, 2, 1, 1

    Metcon:
    I did "SWAT Op Gone Bad" becaus emy goal of 400 is due in a couple of weeks. I lost count because my daughter kept asking me questions. I know I wasn't anywhere near 400 though, probably around 350.

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  5. SWOD: pushpress 65lbs
    Metcon: 5rounds + 5 handstand push ups and 10 1-legged squats, each leg. (1/4 down on the handstands)

    Back to work!

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  6. SWOD: 75

    MetCon: 10 rounds Rx

    ReplyDelete
  7. got there really late adn got sucked into a post Kyles B-day WOD. It was a legit one, but me not so legit.
    205 bench, 135 lbs for the DL/HC, 30" box. 4.5 round

    ReplyDelete