Friday Workout: Press & Short

Reminder: we only have 1 class on Saturday at 11AM. It’s free and open to all members and non-members. Please come if you are in On Ramp! We’ll meet at the gym and go to the park.

Strength

Press 5-5-5-3-3-3

WOD

8 Minute AMRAP of

  • Max Unbroken Ring Dips
  • 15 KB Swings (70/53)

10 thoughts on “Friday Workout: Press & Short

  1. Strength@ MHGDH:
    FS 3×3: 95, 111, 119(2)
    BS: 119(3), 133(3)- Knees weren’t feelin the squats today.

    Pull up ladder: 1 first minute, 2 second minute, etc: 4 minutes for dead hang strict pull ups. Then did a few more sets of 3 after for fun. Threw in a few knees to elbows.

    I talked to a trainer at MHG and asked about private boxing lessons(he is a boxing pro). I start next week, twice a week, half an hour in the mornings. Not a ton, but FREE and private. Super stoked. It’s a start!

  2. Press: 65, 85, 95, 105, 115, 120
    WOD: 4-5 rounds @ 53#. Started with about 15 ring dips. Ended with box dips.

  3. Press: 95-95-105-115-127-137(f)
    WOD: 6 full rounds plus 9 dips. 63 dips total. 70 lb KB. Form on the KB swings was sketchy. First time with 70 lb.

  4. press with Kevin, the 15-minute-man, except I refused to fail on 137
    wod: 5 and 5 dips – mu start

  5. press: up to 70#
    Wod: 6 rds w/ redband MU’s (13 total)

  6. BS: 121×3, 133, 143, 155
    WOD: 4 rounds + 1 (strict redband chinups, total ~17; 53# russians)

  7. SP – 115, 125, 135 / 135, 140, 145

    WOD – 40 ring dips in 5.5 rds @ 53#

  8. press 5rm, 95%, 90%: 90, 85, 80

  9. Did this(sort of) on Sat.: Read it wrong, and did 5X3 SP@ 67lb
    WOD: 7 rds, using strict push ups(which degraded quickly from 15/set to 5/set) and a 10kg KB. This is the first time ive done KB swings since the back herniation, so most of the WOD just focused on trying to be careful with that.

  10. Press: up to 60#
    WOD: 6 rounds – 35#, ring dip holds

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