Press

Press
95, 115, 115, 115, 115

push press
125, 125, 125

push jerk
135, 135, 135

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115 for all.

Push Jerk 3-3-3-3-3 reps

95-115-135-145-150

Havent posted in awhile

Push press
warm up 5-4-3-2-1
45-95-115-135-145

work set
145-145-145-150-150

Tuesday 09 June 09

Shoulder Press

warm up
5-4-3-2-1

Work Set
3x5

Metcon

AMRAP in 20min of:

25 push ups
50 sit ups
400m sprint

Tuesday 02 June 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

Metcon

AMRAP in 20 min of:

20 box jumps, 20"-24"
5 Overhead Squats (pick a weight thats heavy but you can still do all reps in one set)
20 Burpees
5 Overhead Squats (same weight)


So I've changed the format to press on tuesdays. We do Low bar back squats and it doesn't make sense to deadlift the day after considering both of those lifts focus on Posterior chain. We will rest tomorrow and pick up the deadlift thursday.

Saturday 16 May 09

Press

warm up
5-4-3-2-1

work set
1-1-1-1

this is our last 1 rep max exercise. Next week we will have a cool down week followed by a warm up week then onto cycle 2. The Format will be changing so heads up.

Saturday 09 May 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x3

Metcon

6 rounds for time of:
400m run
20 push ups
30 sit ups

Saturday 25 April 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

Metcon

for time:
100 Inverted burpees

I really like these inverted burpees. they are going to totally kill your giant ass SAS. haha.

Saturday 18 Apr 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

metcon

Run 5k or heavy pack hike.

Saturday 10 April 09

Shoulder Press

Warm up
5-4-3-2-1 reps FORM FORM FORM

Work Set
3x5

Metcon

5 rounds for time of:

12 Thrusters (80% 5 rep shoulder press max) 5RM X .80 = weight
9 L-pull ups

For L-pull ups, legs come up creating a 90 degree angle with your body and stay there for all efforts. LEGS ARE STRAIGHT. If you don't have that then swing your legs into the L and use the momentum to pull up. Keep a rhythm. Chin over bar and arms locked out at the bottom.

CFSB for 04APRIL09

Shoulder Press

warm up
5-4-3-2-1 form is practised during this time. bar close to face. shrug at the top. no dipping.

work set
3x5

no max reps today

metcon

Three rounds for time with *95lb bar of:
15 Deadlift
12 Hang power clean
9 front squat
6 push press
3 overhead squat

*overhead squat is going to be your limiting factor. So if you want to do more weight base it on the overhead squat.