.
standing press
45lb x 16
75lb x 8
95lb x 4
115lb x 2
repeat singles from there until current 1rm is reached
recover, then
45lb x 16
75lb x 8
95lb x 4
115lb x 2
repeat singles from there until current 1rm is reached
recover, then
3 x
2 x
20lb ball slams x 6
20lb ball slams x 6
24kg swings x 6
2 x
24" box jumps x 6
95lb sumo deadlift high pull x 6
95lb sumo deadlift high pull x 6
recover 90 seconds between efforts
record press 1rm and times for chaser
chaser results
standing press 1rm 167lbs
1 comment:
today's bodyweight: 177lbs
standing press 1rm: 167lbs PR
(don't have any 10's at home so a pair of weider 11's had to work)
had been wanting to test my shoulder press 1rm for a while now and tuesday's cfjax results and posts put me over the edge. it was time. last summer on 6.3.09 i did 165lbs and then two months later in august hurt my shoulder during some ohs. a week later i literally couldn't lift the bar overhead (anyhow) without enough excruciating pain to stop me. 4 months later on 12.12.09 i was making progress and feeling a little better so i decided to test my 1rm again and barely got 115 before failing miserably at 135. today's result is a welcome sign of healing and progress. it was a tough decision after doing 115lbs twice without trouble but i decided to go straight to 145lbs feeling confident that i didn't need the intermediate step of 137lbs. from there i had planned on going somewhere around 155lbs but decided to go all in and bet everything on black. 167lbs or bust. success.
the chaser was more difficult than anticipated. far more leg biased than i had planned for the day but i think working thru the pain and soreness of yesterdays run was the right thing to do.
2:09
2:07
2:44
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