I was gone for the weekend and missed Monday and Tuesday this week. Got up and went to class at 5:30 a.m. as normal. It was nice to be back in the gym.
However, I did a thing today….not sure exactly what I was thinking but it worked out ok. Be sure you read carefully.
“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.”- Elbert Hubbard
GENERAL WARM-UP (~15:00)
TIPS
2 Rounds
1:30 Row or bike easy – Bike
20 Band pull aparts
0:30/0:30 Single arm kettlebell or dumbbell overhead hold – 10# db
SKILL, BUILD-UP AND TRANSITION (~14:00)
TIPS
Overhead Weightlifting Prep (~5:00)
*With an empty barbell 45# bar
5 Shoulder presses Push Press and Push Jerk Combo Progression
4 Dip and holds
4 Dip and drives, fast
4 Push presses
4 “Lands”
4 Push jerks
Build-up (~6:00)
3 Sets
3 Shoulder press + 3 push press + 3 push jerks
Notes Take care of any final workout prep during this time.
Movement Options for today: *If an athlete struggles with the mechanics of any of the movements have them reduce the load and refine the technique. Dumbbells can be used for all movements as needed for equipment or single-arm for injury.
STRENGTH/POWER
SHOULDER PRESSTIPS HISTORY
Workout, part 1 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Shoulder presses
Notes Start at a moderate weight and build-up to a near 3-rep max.
5:30 a.m. class – 3 shoulder press
35# + 10# + 10# + 2.5# + 2.5#
35# + 10# + 10# + 5# + 5#
35# + 10# + 10# + 5# + 5# + 1.25# + 1.25#
35# + 10# + 10# + 5# + 5# + 1.25# + 1.25# +.25# + .25# = 68#
5:30 pm. class – 3 shoulder press
3 shoulder press
45# + 5# + 5# + 2.5# + 2.5#
45# + 10# + 10#
45# + 10# + 10# + 2.5# + 2.5#
45# + 10# + 10# + 5# + 5# = 75#
STRENGTH/POWER
PUSH PRESS
Workout, part 2 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Push presses
Notes Start the final shoulder press working weight and build to a near 3-rep max push press.
5:30 a.m. class – 3 push press
35# + 10# + 10# + 5# + 5# + 1.25# + 1.25# +.25# + .25#
35# + 15# + 15# + 2.5# + 2.5#
35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25#
35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25# +.25# + .25# = 73#
5:30 p.m. class – 3 push press
45# + 10# + 10# + 5# + 5#
45# + 10# + 10# + 5# + 5# + 1.25# + 1.25#
45# + 10# + 10# + 5# + 5# + 2.5# + 2.5#
45# + 10# + 10# + 5# + 5# + 2.5# + 2.5# + 1.25# + 1.25# = 82.5#
STRENGTH/POWER
POWER JERK
Workout, part 3 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Push jerks
Notes Start at the final weight from the push press and strive to build to a near 3 rep max.
5:30 a.m. class – 3 push jerk
35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25# +.25# + .25#
35# + 15# + 15# + 5# + 5#
35# + 15# + 15# + 5# + 5# + 1.25# + 1.25#
35# + 15# + 15# + 5# + 5# + 1.25# + 1.25# +.25# + .25# = 78#
5:30 p.m. class – 3 push jerk
45# + 10# + 10# + 5# + 5# + 2.5# + 2.5# + 1.25# + 1.25#
45# + 10# + 10# + 10# + 10#
45# + 10# + 10# + 10# + 10# + 1.25# + 1.25#
45# + 10# + 10# + 10# + 10# = 85#
MINIMAL EQUIPMENT OPTIONS
TIPS
Dumbbell Option
5 Rounds NOT for time
0:20 Dumbbell shoulder presses
0:20 Dumbbell push presses
0:20 Dumbbell push jerks
1:30 Rest
Notes Strive to not put the dumbbells down during the 1:00 work interval.
Bodyweight Only For time 25 Strict handstand push-ups 30 Kipping handstand push-ups 35 Push-ups
So, ok – did you figure out what I did?
I went to TWO CrossFit classes today! What in the world? Have I lost my mind?
Grace missed a Strength Training class this week so she decided she was going to the 5:30 p.m. CrossFit class to make up for what she missed. Well, I decided since it was lifting maybe I should go with her. If nothing else, I could ride a bike or walk around the building or try something. But maybe I could do more lifting? I didn’t feel bad from this morning. So, I ended up doing the whole class and partnering with Grace this time. But i will say that most of the time I did more weight than she did. But she was trying to really get her form down correct and Matt helped her a bit and I she finally started really using her legs and she got ALOT better at her lifts!
Then home, ate a quick dinner, then outside to unload a u-haul trailer. So moved all the boxes – I passed them out of the truck to Grace and Pat who stacked them up. Then, I moved the washer and dryer with Grace. We just lifted them up and then set them on the pallets where I wanted them to end up.
Guess all that made for a very good workout today!! 🙂
Hope everyone had a great day and we’ll see some of you in the morning at class.
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