Strength
Shoulder Press + Push Press + Push Jerk; EMOTM x 7
Pistol @ 30X2; 5-5-5 per leg; rest 1 min btwn sets
WOD
AMRAP in 7 min:
- Bridge Push-Up x 10
- L-Hang Hold 15 sec
Notes
- Push jerk only; no split jerk yet.
- Use bands, boxes, bodyweight, and / or kettlebells for the pistols.
- Bridge push-ups can be scaled down to static holds or scaled up to one-leg.
I didn’t do a very good job remembering count on the EMOTM, but something like: 57,57,67,67,67,72,72 or something like that.
Pistols to a 12” box with 20kg bumpers on top.
WOD: something like 6 or 7 rounds. Terrible push up form.
Jerk complex: 60 kg
Pistols: 13#, 26#, 26#
WOD: 5 rounds + 4 push-ups (one-leg bridge push-ups)
Jerk complex: 98#
pistols: BW, BW, 13#
WOD: 5 rounds subbed bridge holds 15 sec, and hang tuck holds 15 sec
Jerk complex: 57×2, 67×3, 72×2
Pistols: BW, 10#, 15#
WOD: 5 rds + 5 BPUs Rx
Jerk: 115
Wod @ work:
3 rds with 3 mins rest b/w:
5 squat cleans @ 135
10 burpees
15 cal row
1:31, 1:35, 1:29
115#
BW
6.5
jerk complex: 77×4, 82×1 – thanks for the motivation, kim
pistols: uh. with the pole. severely.
wod: 6 seconds short of 7 rounds; mostly one legged bridge pushups and mostly contracted knee hangs
er. yes that would be 77×6, 82×1 on the jerk complex. can’t count.
Complex: 77 x 4, 82 x 3
Pistols: left leg with bar, right leg with band
WOD: 4 rnds of bridge attempts and 1 leg hangs
So yeah, just when you think your shoulder flexibility is improving something like this comes along to remind you how far you still have to go🙂
Complex: 55 (2), 65(5)
Pistols: red band
WOD: 6 rds + 4 BPUs (mostly rx hangs)
Jerk complex – 45#
Pistols – mainly with pole
WOD – 5 rounds bridge pushups and knee to chest
Complex: 77, 82, 82, 84, 84, 89, 89
Pistols: to 18″ box, to 12″ box + 25# plate x 2
WOD: 5 rds + 5 bpu (1st round Rx, rest 1 leg hangs)
Took time and tried to get full range of motion of bridge push ups. Felt like back flexibility was limiting factor, not shoulders…
Complex: 115lbs
Pistols: R-bw, L-red band
WOD: 4rds + 5bpu Rx
Complex: 67 x 3; 72 x 4
Pistols: band assist
WOD: 6 rds + 5 bpu
Complex – 135#
Pistols – bodyweight, not quite FROM
WOD – 4 rds + 5 bpu Rx? tried hard to stretch and lock out arms
A: Up to 135 but down to 125, 120 on final ones
B: BW after a ton of hip flexor stretching
C: 6 +4… lost the L on the last one, both feet on ground on BPU
complex – 135#
pistols – BB and not pretty
WOD: 4 rnds + 5 rx
complex: 65#
pistols: normal, bw
WOD: 6 + 7 bridge pu rx
Complex: 89#
Pistols: on the box
WOD: I have almost no idea… 4 or 5 rounds, but I failed and had to switch to pushups, and my L was a 4.
135
pistols on a box
sub’d bp @ 175 for that backwards pushup bridge thing; 10,9,8,7,6 reps (5 rounds)
jerks: 137#
pistol practice
wod: 6 ish
push/jerk complex: 155#
pistols: BW (various attempts: floor, box, etc)
wod: no idea, and not Rx (hurt back during bridge, so subbed regular pushups)