410 W Geer St, Durham, NC 27701 (919) 907-1233

Torn Apart

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Monday 111912Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
5 Rounds For Time:
5 Shoulder to Overhead (80% 1RM)
10 Pullups

Finisher:
Band Pull Aparts
100 Reps

Post Push Press Loads and Workout Time to Comments
For the Push Press, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time. Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, use 80% of the Push Press 1RM you just determined for the shoulder to overhead movement.  You can press, push press, push jerk, or split jerk to get the bar from your shoulders to overhead.  Take the bar from the floor on the first rep.  Pullups can be kipping, chin over the bar.

For the finisher, grab a light band and perform 100 total Band Pull Aparts.  These should be fast reps in sets of at least 20.  You’ll get a nice stinging sensation in the back of your shoulders.

ENDURANCE WORKOUT tonight at 6pm! 

Thanksgiving Week Schedule
Mon/Tues/Weds - Regular Schedule
Thursday - Hero WOD @ 9 and 10am
Friday - Yoga @ 9am, WOD @ 10 and 11am
Sat/Sun – Regular Schedule

Strict Press vs. Push Press vs. Jerk

One Comment
  1. Paul K Reply
    Push Press 215# - That's a 15# increase over my old 1RM and just shy of body weight. Very pleased. METCON All shoulder to overhead were done as push jerks at 155# Struggled with Pull ups - mixed a combination of kipping and jumping. 9:04 to complete Pull Aparts - done with red band.

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