Wednesday 8.11.10

Push Presses are functional because in real life you never know when you're going to need to do this to a poodle. Be ready.

SWOD:
Push Press 3rm (Compare to 6.23.10)
Rest 2:00, then do:
1 set of max reps at 65%

Metcon:
30-25-20-15-10-5 reps of:
- Abmat Sit Ups
- KB Swings

WOD Tips:
For the SWOD, try to set a new 3rm push press. If you don't have an old 3rm, you will have to do sets of 3 with increasingly heavier weight until you can no longer do 3 reps with a given weight. Then rest at least 2:00 and perform 1 set of push presses at 65% of your 3rm weight for as many repetitions as you can. You can pause the weight on your shoulders, or locked out overhead, but you can't set it down. Your score for this will be your 3rm weight, and your number of reps at 65%

For the metcon, this will be our second couplet of the week, this time utilizing sit ups and kb swings. Do 30 of each, followed by 25 of each, then 20, etc until you reach the round of 5 reps each. For the sit ups, use an Abmat but if you want more of a core challenge use the GHD machine. For the kb swings, choose the heaviest weight you can safely use with good technique. Then power through the reps as fast as you can!

Post weights, reps, and times to the comments section! bc

24 comments:

  1. SWOD: Push Press 3RM-75lbs
    15 reps of 50lbs

    Metcon: 30-25-20-15-10-5 reps of:
    Abmat Sit Ups
    KB Swings-26lbs

    ReplyDelete
  2. push press 70 lbs(best so far for me)

    metcon 12:27

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  3. Push Press 150# 3rm/15 max rep at 95#
    Metcon: 30-25-15-10-5 KB Swing 35#/abmat sit ups

    ReplyDelete
  4. SWOD 3 RM push press- 85 almost 95

    Metcon 8:03 at 26 lb

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  5. SWOD 3rm push press- 75lb/ 22 at 45lb

    Metcon: 9:20 at 26lb

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  6. SWOD 3rm push press- 115lb/ 20 at 65lb

    Metcon: 10;58 at 35lb

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  7. SWOD 3rm push press- 55lb/ 15 at 35lb

    Metcon: 12;24 at 26-18lb

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  8. SWOD: 3rm push press 95#/ 23@60#

    Metcon: 13:40 at 44lbs

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  9. SWOD: 3RM Push Press: 150lbs. 16@100lbs.

    Metcon: 13:04, 62lb kb, GHD's.

    ReplyDelete
  10. SWOD: 3rm push press 85lb/18 reps with 55lbs
    Metcon: 15:56 w/ 1/2 35lbs and 1/2 44lbs.

    I really enjoyed the workout today :)

    ReplyDelete
  11. SWOD - missed the compound today..

    Metcon:
    30-25-20-15-10-5 reps of:
    - Abmat Sit Ups (towel)
    - KB Swings (45# Weight Plate) in 12:58

    ReplyDelete
  12. SWOD: 75 x 3 PR thanks Craig for encouragement
    21 reps x 45 lbs
    WOD: 30-25-20-15-10-5
    Abmat sit-ups KB swings 26 lbs
    11:17

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  13. push press 205 x 3rm "Pr" metcon 9:10

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  14. push press 35lb-bar only
    35lbx20
    Abmit situps KB swings 18lbs 9:14

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  15. 115lb push press
    75lbsx22
    Abmat situps KB Swings 35lb-Russian 10:31

    ReplyDelete
  16. SWOD: Pushu Press: 105 x 3, 75 x 20

    MetCon: 30-25--20-15-10-5
    KB swings @ 35
    GHD sit-ups
    Time: 9:56

    ReplyDelete
  17. SWOD: Push Press 90x3, 100x1, 18@65
    MetCon: 30-25-20-15-10-5
    44lbs KB Swings, AbMat Situps
    12:56

    ReplyDelete
  18. Swod: 3x85 2x90 (was 2x80):0)
    Metcon: 11:38 ghd situps/35 kb

    ReplyDelete
  19. SWOD: 205 new pr for push press.
    135 x 16 for max
    METCON: 44lb KB in 10:26

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  20. swod: 125x3 (135x1)
    75#x53 reps.
    metcon: 44lb. kb 8:30

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  21. SWOD: Push Press 3x90lb
    #65x14reps
    Metcon:8:21, 25lb KB, abmat sit ups

    That felt good to break a sweat in the compound and not just from coaching in 110 degree heat!!!!

    ReplyDelete
  22. SWOD: Push Press 3x165; 1x175; 17x105
    Metcon: 7:00 44lb kb, abmat situps

    good workout- try it.. core is on fire

    ReplyDelete
  23. SWOD - 135 lb shoulder press (thats all i got in the garage)
    Metcon - 44lb kb and abmat situps 8:55

    ReplyDelete
  24. SWOD: Push press 90x3, 95x2, 60x20

    ReplyDelete