Tuesday, December 14, 2010

Wednesday December 15 2010

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

Warm Up

Dynamic Stretching
Then 3 rounds of:

Inch Worms
10 Squats
10 Dislocates
Long Jumps
10 Push Ups


  1. because I think my shoulders might fall off I guess it is good I am missing this wod ...
    but because it looks awesome I am saddened. sigh.
    such is life.

  2. I empathize with you Tim. I am here now. Shoulders are both still SORE. Already missed a PR shoulder press and the push press are getting heavy as well. Ok last set at 155. Deep breath be aggressive!

  3. Missed at 155. Dammit! I am going home. I'll do the jerkin later.

  4. SP: 135/145(f)/140/142.4/145
    PP: 140/150/155/160x1/157.4
    PJ: 155/145x1 then I stopped because my elbow was bugging me, and we were out of time.

    Last time I did this WOD was in September '09, when I was 40lbs heavier. All of my maxes today were PRs base don my bodyweight. I even matched my PR for 5RM Push Jerk, when I weighed 230lbs!

  5. Ended up doing yesterdays WOD first, but did the main site 10 D/L's and 30 GHD's for 3 rounds. Time was 7:02 and D/L's were done at #155.
    SP: 35, 65, 70, 75, 80F
    PP: 70, 75, 80, 85, 90F
    PJ: 80, 90, 95, then stopped b/c I didn't want to lift anymore and my shoulders were really painful.

  6. Finally hit a 140 SP. That is my first "advanced" weight lift accordingto the strength charts from Rip and Lorn. Go me. Thanks to Chris and Rich for the encouragement. That #$%^& was going up!