Tuesday Workout: Shoulder Press & Tabata Push Press/SDHP
November 9, 2009
Strength
2-2-2 Back Squat (90%)
WOD
8 Tabata Intervals Each of:
- Push Press (75# / 45#)
- SDHP (75# / 45#)
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I missed the past two days we went heavy on back squats. Should I go ahead and do the 3 x 2 at 90%, or would it be better to do something like the 4 x 3 at 80%?
Go for the 90%. The number of times will have been squatting will completely make up for it. Are you going at noon? I will be there and we can find the right weight that will work depending on how you feel.
BS: 177×3
WOD: 71 PP + 50 SDHP = 121 (scaled to 67#)
BS: 221,231,221
Tabata: 66 PP, 63 SDHP (129) w/ 77#
Afternoon CFE WOD:
5x1000m rows 90 sec rest between
3:45, 3:48, 3:56, 3:56, 3:53
ew
morning track CFE workout: 4 x 800 m
back squats: 177 x 3
tabata: handstand and plank holds
back squats 89 x 2, 94, 104 x 2 ( I think that’s how it went)
Tabata: 57 PP + 73 SDHP = 130 w/ 47#
Squats: 187, 199, 209
WOD: 57 PP + 57 SDHP = 114 @ 77#
squats: 243×3
WOD: 72, 50 (81#)
94#s x 3, 51 47
2×2 177#
1X2 182#
PP: 66 79#
SDHP: 60 79#
126
back squats: 111# (x2), 121# (x2), 126# (x2)
PP: 63, SDHP: 65 = 128
Started at 47# but halfway through PP went down to 37# and stayed there.
Back squats: 121# x 3
WOD: (37#) PP 51+ SDHP 61 = 112
Squat is being rebuilt from the ground up.
WOD 73# pp-58 sdhp- 49= 107
It was rebuilt! I wish I had a camera to show you the improvement made just in the short time. NICE WORK!
99# x 3
53, 66 @ 42#
216×3
box jumps and squats for tabata wod: 80, 145.
199 x 3
WOD 108 PP, 81 SDHP = 189 77#
111 x 2, 104 x 2, 104 x 1 and fail
WOD: 38 PP, 43 SDHP = 81 total 37#
133# squat, 67PP, 65SDHP 37#
199# squat – 3x last set
WOD 75PP / 60 SDHP RX
177# squat
88 PP, 73 SDHP (47#)
221 x 3
74, 66 (77#)
199*3
box jumps and double unders for tabata:
68 box jumps
200 double unders
165X3, 55 Push Press, 55 Pull Up (37 Jumping)
77# on Push Press
BS- 155#
WOD- 43/43 = 86 reps (77#)