A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Compare today’s result to January 10, 2017.
B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Up to 170, did Mondays prior
Worked up to 120 (failed 125)
Ring dips killed me: rx’d press weight. 1+4,1, didn’t complete round 3.
Rx’d
A. 75, 85, 95 105, 115, 120, 125, 135
Then, 145, 155, 160
B. Left my rings at home so this was a bit of a wash
2, 2+1, 2+3, 2+6 – dips are in another room so had to run back and forth
C. Used towels for this part…Rx.
A good workout to jump back in after several weeks off due to illness, injury and busyness
A. Up to 75#
B. I totally read it wrong and completed it wrong ?
C. Completed
A. Worked up to 160
B. 2 + 2 + 1(7 dips)
C. Complete
A: up to 143.
B: 120 and ringdips
1+17; 1+15; 1+7
C: done planks with 20 plate
A. Press to 150. Off PR of 160, but will take it.
B. Scaled to 115.
Part I: Rehab — Meniscal Repair Protocol (1 hour)
Part II
A1. Seated Strict Shoulder Press: 115/120/125/130/135/140/140/140
A2. Seated Strict Shoulder Press: 140/145/150 (PR)
B1. 6 Standing Strict DB Press (30 lb DB’s)
B2. 12 Dip Station Rack
Total: 2 + 11, 1 + 14, 1 + 4, 1 + 6
C. Complete
A1. 95, 105, 115, 125, 135, 145, 155, 160
A2. 165(f), 160, 160 first time maxing
B. 1+9, 1+3, 1+3, 1+4 those ring dips were killer! ?
C. Done and done
A) 50/60/65/70/75/80/85/90
A2) Stayed @ 95
B) As RX: 1+3/1+4/1+3/1+1 (woowwww)
C) No time
A1. 55/65/70/75/80/85/90/95
A2.100# match PR 105/105 had a baby knee bend before the press so I didn’t count it. Not happy but I was out for almost two weeks.
B. 95# and ring dips with purple band
1r+6 for 3 rds/ 1r+3.
Push press were wicked after dips
C. Complete
Shoulder are crushed.
190 PR
B.) 8 rounds. Was able to mainitain 2 rounds each round consistently
A. 85/105/115/130/135/145/155
– 160/ 170 (f)/ 165
B. Used a dip bar, we don’t have rings, 2+15/2+4/2+5/2
C. Used TRX -10/45s
A1. 45,55,60,65,70,75,80,85# (85# is my current 1RM)
A2. 85, 90(f)
B. 95# Strict Press, 1 & 3 round ring dips, 2 & 4 round bar dips
13 reps / 1 + 3 reps / 13 reps / 1 + 1 rep
C. ring rows 8/8/8
plank hold 45s/45s/45s
A1. 95-105-115-125-132-140-148-157
A2. 161 (1) – 166 (f)
*old PR from 3 years ago is 165 but I hadn’t been able to go over 155 since that day so I’m happy overall
B. 2+4, 2+3, 2+2, 2+1….. able to be consistent and stay just over 2 rds.
135 is no longer a breaking point for me.
C. Done did it
A. Shoulder press to 190, then push press to 225
B. Rx, 2+3, 2+1, 2+1, 1+14. 2nd Rd of rings dips were spicy each time!
C. Done
D. 4x100m sled push.. legs numb
Big pump on the shoulders today, might not be able to reach my hair in the shower!
So I’m not the only one who lost the battle against the shampoo today, awesome
A1. Shoulder Press (OTM)
105, 125, 135, 140, 150, 160, 170, 180
A2. Shoulder Press (OT2M)
185, 190, 195(f)
B. As Rx (w/ Strict Ring Dips)
Set 1: 2 rounds
Set 2: 1 round + 12
Set 3: 1 round + 9
Set 4: 1 round + 8
C1. Ring Rows 2111: 10, 8, 8
C2. Prone Plank Hold: 3 x 45s
… weighed in at 183# this am – good fight at 195# got stuck in the middle – ring dips disappeared quick.
Seriously, the ring dips…
so…. we are going to smash our shoulders this week or is it just me who’s feeling it? ? Decided to do a good warmup today with some foam rolling, wall slides, YTW tabata, and handstand holds ( 2 rounds of nose to wall and one round of back to wall); unfortunately, I couldn’t push pass my RM today, with two attempts to go over it, the set of presses felt very good however. On B, I scaled the weight and decided to use the parallel bars for dips, trying to get used to hold my bodyweight up and do… Read more »
Not just you, my shoulders are requiring a lot of stretching tonight.
Running day – Lactate Threshold (Aerobic Capacity)
A. 180 PR
B. Pulled a muscle in my back during the second round, sucks. Called it a day. Hope it’s not too bad.
Rest up and keep us posted. I tweaked my shoulder doing ring dips about three months ago and I’m just now back to being able to do ring dips/muscle ups without feeling a twinge. Best thing I did was avoid any movement that caused it to flare.