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

19 comments:

  1. swod: 140x1, 95x17

    Metcon: 14:50 with rowing

    ReplyDelete
  2. SWOD 90% max + 5 shoulder press for 1rm = 135#
    Metcon 65% max shoulder press
    5 rounds of:
    10 push press
    400 meter row
    13:37

    ReplyDelete
  3. HSPU Day# 16

    SWOD:
    185x1, 135x 12

    Metcon:
    as rx'd with 135 push presses in 13:21. Running sucks.

    ReplyDelete
  4. SWOD: 125x1, 12@85
    Metcon: 15:51 @75#'s

    ReplyDelete
  5. SWOD: Shoulder press 71.5x1, 55x10
    Metcon: 15:53 @ 55#

    HSPU Challenge: 16

    Sorry for making you cheat (yet again) Kim. I promise never to be your partner :(

    ReplyDelete
  6. HSPU Day 16

    SWOD: 200# x 1, 135# x 15
    Metcon: 11:53 Rx'd @ 135#

    ReplyDelete
  7. SWOD: 70#x1, 55x13
    Metcon: 16:35 w/ 55#
    My first running WOD in what seems like forever :) Very excited!!

    ReplyDelete
  8. SWOD: 1@110#
    14@75#

    Metcon: 12:08@75#

    ReplyDelete
  9. Oops! My metcon time was 13:53 not 15:53

    ReplyDelete
  10. SWOD 90% max + 5 shoulder press for 1rm = 135#
    65% of 1 RM to failure: 95# for 16 reps
    Metcon 65% max shoulder press
    5 rounds of:
    10 push press @95#
    400 meter run in 31 degree whether :(
    Time: 13:56

    ReplyDelete
  11. SWOD: 1RM 65#, 65% to failure = 40# x 22 rep

    METCON: 5 rnds in 14:02
    40# push press, worked on double unders

    ReplyDelete
  12. swod:1rm 120(failed @130) 65% @ 80lbs.x14 reps.
    metcon: 12:22 @80#'s 400m.rows(dial set @ 9)

    ReplyDelete
  13. SWOD: 70# x1; 16 @45#s
    Metcon: 14:59 w/45# push press

    ReplyDelete
  14. SWOD: 87lb x 1; 15 @ 55lb

    Mecon: 12:56 @ 55lb

    ReplyDelete
  15. SWOD: 135x1 @ 90%, 100x11

    Metcon:

    14:54 @ 100#, Row 500m/100DU/Row 500m/100DU/Row 500m

    (Matt and I had to improvise because the parking lot was too crowded)

    ReplyDelete
  16. SWOD: 215#x1 another 5# PR !!!!!
    140#for 12 reps

    METCON: @140# 22:43 500row,100du,500row,100du,500row

    ReplyDelete
  17. Double oops! My metcon time was 12:53!

    ReplyDelete
  18. SWOD 90% 1RM 65#
    65% to failure: 15 @ 45

    WOD: 12:47

    ReplyDelete
  19. Swod: shoulder press 1rm 75lb 90% 70 lb 65% 50lb x 17

    Wod: 400m row 10 push press- 5 rounds
    13:00

    Day 15 hspu

    ReplyDelete