Day: February 11, 2014

Shoulder to Overhead Volume

Almost stayed in bed this morning. I woke up in the middle of the night with sore hands from the rowing and was a little beat. But I hauled my ass in for the 9am to get it done.

Warm-up

  • 20/20 Arm Circles (10 forward, 10 back)
  • 20 Behind the Neck Band Pull Downs
  • 20 Diagonal PVC Pass-thrus
  • 15 HR Push-ups

Strength

Shoulder Press 5×1 @90%+

  • 10×45#
  • 5×95#
  • 3×115#
  • 1×130#
  • 1×135#
  • 1×140#
  • 1×145#
  • 1×150#

Scaling all of my lifts back to make attempts. Hopefully the strength will come back soon.

Accessory

20:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 10 Push Jerks (115#)

I was shaking in the first round of hollow rocks, but hung on and made it through every round without taking any breaks. That gymnastics class is paying off big time. The push jerks were easier than I expected. Was able to go unbroken every round in 15 seconds.

Rest 3:00, then…

Conditioning

7:00

  • 4 Wall Balls every 15s (10′, 20# MB)

We choose from 3-5 to do. 4 was tough and I’m not sure I would have made it with 5. I didn’t drop the ball at all; rested it between my chest and the wall. Total of 112 wall balls.

Rest 1:00, then…

1:00 AMRAP

  • Burpees

Had 10 with 25 seconds left and then put the pedal to the metal to get a total of 19, just a split second shy of getting #20 under the buzzer.

I didn’t realize how much shoulder to overhead work that was.