Wednesday 12.01.10

 Here's an example of a lifter using a belt to keep his spine from exploding out of his back.  We would rather use the belt to teach us to properly stabilize our mid-line without the belt, whether it be an overhead lift like today or for squatting, or pulling.

Challenge:

HSPU Day #16

SWOD:

Shoulder Press- Work up to 1 @ 90% +, then 65% of 1rm for one set of maximum repetitions.

Metcon:

5 Rounds for time of:

- 10 Push Presses (use your 65% Shoulder Press weight)

- 400m Run

For the shoulder press, add a little weight to whatever you pressed for a single rep last week on 11.24.10.  Even if you only add one pound, try and add some weight without hitting failure.  Then drop the weight to 65% of your 1rm and do 1 set of maximum repetitions to failure.  We rarely train you to concentric muscle failure, but today we will.  So make Muscle and Fitness, Flex, and any other awesome bodybuilding magazine proud and work until absolute muscle failure.  If you want to wear cut off jean shorts and work boots to do it, we won't judge.

For the metcon, leave the bar loaded with 65% of your shoulder press 1rm.  You will clean this weight from the floor and do 10 push presses (yes I know you just hit muscle failure, but now you can use your legs!).  Then run a 400m sprint.  Do that a mere 5 times and you're done!

Post weights and times to the comments section!  bc