Tuesday 7.06.10

This one's for the ladies....and the guys? For anyone really, knowing the time I put into scouring for photos. Arnold performing the Arnold Press done with dumbbells and incorporates the shoulder press with a rotating of the forearms for increased range of motion.

SWOD: Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Metcon (If you feel you need it after the strength portion):
As many rounds as possible in 7 minutes:
-7 Wall Ball Shots (20/14 # to 10 ft target)
-7 Burpees

For the SWOD, this should tax your entire body and show you the importance of proper form as the weights and reps get larger. Do singles of shoulder presses, adding weight every time. If you feel strong, go for a max. Then complete the same weights for Push Presses and then for Push Jerks. Your progression could look like this:

Example:
SP 95-105-115-125-135 (x 1's)
PP 95-105-115-125-135 (x 3's)
PJ 95-105-115-125-135 (x 5's)

For the metcon, some of you may remember doing this workout one of your first days joining the gym. If so, here is a great chance to see your improvement even after being here for a short time. If you haven't done it yet, you're in for a treat. It's a fun one.

Post loads and scores to comments.

23 comments:

  1. PRESS 145
    PUSH PRESS 145
    PUSH JERK 145

    AMRAP X 5

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  2. SWOD: Shoulder Press 55 lbs
    Push Press 70 lbs
    Push Jerk 75 lbs

    Metcon: 6 rounds in 7:00 of:
    7 wall balls 10 lbs
    7 burpees

    ReplyDelete
  3. SWOD:
    Shoulder Press: 60
    Push Press: 65
    Push Jerk: 70 x 3
    Metcon: 6 rounds + 4 burpees

    ReplyDelete
  4. SWOD:
    Power Clean
    225x3
    260x2
    275x1

    Metcon:
    6 rounds for time of:
    - 53 yard farmers walks with 160 lbs each arm
    - sprint 106 yards

    Time: 6:53.

    On round 5 the collars on my farmers walks bars slipped off and the whole thing fell apart. Luckily Bill and Kyle were able to help me put it all back together.

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  5. Football SWOD: powercleans 3x3, 3x1
    135x3,140x3,145x3 / 185x1,195x1(PR),200x1(PR)

    Metcon: 53yrd farmers walk, 106 yrd sprint 6 rounds...6:31 with 62lb kettlebells in each hand. Dave got me by 4 seconds

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  6. SWOD:
    shoulder press: 70
    push press: 75
    push jerk: 75
    Metcon: 6 rds + 3 wall balls...i think
    14 lb wall ball to 10 ft target

    ReplyDelete
  7. SWOD: Power Clean 3,3,3,1,1,1,1,1
    225 x3, 255 x1, Failed 265 2x

    DWOD: Farmer's Walks 53 yards
    Sprint 1/2 gasser
    160 lbs in each hand
    8:01

    ReplyDelete
  8. The morning crew rocked today. I saw new faces and old workin hard. I got to do a little different workout today.

    Power Cleans for 3 RM @145
    Power Cleans for 1RM @ 165 (new PR)

    Farmers walk 50 yards carrying two 53 Lb KB followed by a 100 yard sprint X6. BC and I were neck and neck up to the 5th set but then he had a small equipment malfunction. I completed all six sets in 6:23, so I beat BC. New goal. Smoke CC and BC on the same event.

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  9. Hey Dave, you did 62 lbs KB, not 53 Lbs. and you smoked me on my time

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  10. Sp; 65,75,95,105,110 x1
    PP: 110 5x3
    PJ:110 3x5,120 2x5
    Metcon: 6rounds +3 wb and yes.."that was a fun one"!

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  11. SWOD:
    shoulder press: 75
    push press: 75
    push jerk: 75
    Metcon: 5 rds + 6 burpees...I think, I lost count at one point.
    20 lb wall ball to 10 ft target

    Had the distinct pleasure of working out with Steffanie, that girl has the biggest "SMILE", what a way to start the day, Thank Steff....

    I hope she sticks it out with the morning crew!

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  12. Bill 4 seconds or 1 second you still got beat. :)

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  13. Press: 95, 95, 115, 135, 145
    Push Press: 95, 115, 135, 135, 135
    Push Jerk: 135, 135, 135, 135, 135

    Metcon: 5 rounds plus 7 wall balls, 1 burpee

    ReplyDelete
  14. Press 75,95,3x115
    PPress 115,3x125,130
    PJerk 2x115,Busted by Kyle for bad form,
    95,2x105

    Metcon 6Rds + 7 WallBalls, 3 Burpees

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  15. SWOD:
    shoulder press: 80
    push press: 80
    push jerk: 80
    Metcon: 4 rds + 1 burpees
    20 lb wall ball to 10 ft target (tried for 10 ft)

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  16. Press (X1), Push Press (X3), Push Jerk (X5) all at 95 lbs.

    MetCon 4 rounds + 7 wall balls (20 lbs.)

    ReplyDelete
  17. Press (x1)= 70, Push Press (x3) and Push Jerk (x5)both @ 75
    Metcon 3 rounds + 5 wall balls (20lbs + 10ft target)

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  18. Press (PR), Push Press, Push Jerk 75lbs
    Metcon: 6 rounds with 10lb ball

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  19. This comment has been removed by the author.

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  20. Did a 1rm shoulder press at 125 lbs - PR

    SP 115, 115, 115, 115, 115 x 1
    PP 115, 115, 115, 115, 115 x 3
    PJ 95, 95, 95, 95, 95 x 5

    Metcon: 4 rounds + 7 WB + 2 burpees w/14 lbs ball.

    ReplyDelete
  21. Swod:70,75,75 (sxr as Rx'd)
    Metcon: 4 rounds + 3 wall balls Rx (plus penalties!!, Kyle)

    ReplyDelete
  22. SP 135,155,165,175,185x1
    PP 185,195,205,215,215x3
    PJ 215,215,215,215x3 205x5
    Had to drop weight to work on form.

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  23. Chris
    SWOD: Worked up to 135# for SP, then kept weight for PP and PJ.
    Metcon: 6 rounds + 2 Wallballs with 20 # medball.

    Becky
    SWOD: SP @ 60#, PP @ 65#, PJ @ 70#
    Metcon: 4 rounds with 14# ball.

    ReplyDelete