Thursday 2.09.12


The best demo of the various overhead positions....in only 20 sec!
"The overhead press is an important component of  upper-body training for several sports, and it is one of the oldest weight-room exercises. It has been used  for years as a primary exercise for shoulder strength and rehabilitation because of its balance of anterior/posterior muscle involvement. In contrast to the bench press, which is an inherently anterior-dominant movement, the press locks the weight out overhead to recruit all the musculature on both the front and back of the shoulder." - Lon Kilgore (CFJ issue 67 March 2008)



Strength:
- Shoulder Press: 1-1-1-1-1
- Push Press: 3-3-3-3-3
- Push Jerk: 5-5-5-5-5
Complete all sets of one exercise before moving to the next. Make sure you get a proper amount of rest (at least 2-3 minutes between sets). You will need it in the later rounds. Compare to 12.01.11

Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps

Post weights and rounds to comments.

6 comments:

  1. SP: 65, 70, 75, 80, 85x1 (PR!)
    PP: 85, 90, 95, 100, 105x3
    PJ: 90, 95, 100, 105, 110x5

    Conditioning: 4 rounds with step down for box jumps

    ReplyDelete
  2. SP 95,105,115,120,120
    PP 125,130,135,140,145
    PJ 95,115,125,135fail,125

    Metcon 3Rds 30"box

    ReplyDelete
  3. Sp: 75
    PP: 85
    PJ: 95
    3.5 rounds

    ReplyDelete
  4. Oly lifting>>snatch.practice/muscle up attempts during warm up

    ReplyDelete
  5. Swod 90sp, 105pp, 100xa bunch worked on form stayed away from a split jerk.
    Metcon 4 rounds

    lifting: snatch practice

    ReplyDelete
  6. SP: 35, 40, 45, 50, 55
    PP: 57, 59, 61, 63, 65
    PJ: 67, 69, 71, 72, 73

    Metcon: 3rds + 6 burpees, 20" box

    ReplyDelete