Workout of the Day
A.
Three sets, not for time, of:
Weighted Shoulder Flex Pulls x 45 seconds
Bridge Up x 3 reps
Supine Bridge with Reach x 8-10 reps per side
(movement demo begins at 1:30 of video)
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
C.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lbs Push Press x 10 reps
Toes to Bar x 15 reps
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lbs Push Press x 10 reps
Toes to Bar x 10 reps
MEN & WOMEN 50-59
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lbs Push Press x 10 reps
Toes to Bar x 15 reps
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lbs Push Press x 10 reps
Toes to Bar x 10 reps
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 6 minutes of:
95/65 lbs Push Press x 10 reps
Toes to Bar x 15 reps
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
75/55 lbs Push Press x 10 reps
Toes to Bar x 10 reps
A. Complete. Those were good ones
B. 85, 105, 125, 145, 150, 155, 155 (about 88%), 115#s(65%)
65% felt about right for 10 reps
C. 6 min: 3 rounds + 3 PP
4 min: 2 rounds + 10 PP, 3 T2Bs
Push press w/135 was a challenge, but the Toes to bar went away quick (during the second round of each AMRAP). They used to be a strength, but not so much lately.
A. Done
B. Done of of 175 to be safe on recovering shoulder. Stayed at upper end of range.
C. TTB major weakness took forever sets of 5 stayed at 115 then 95 for PP.
2 rounds 10, 2 rounds 11
A. Done
B. 75, 85, 100, 125, 130, 135, 140, 95
C. (50-59) 3 + 20 then 3 + 2
A: Done
B: 90-105-125-150-150-160-160×2-115
C: 3Rds+21-3Rds+11 (40-49) T2B always disappear after 2Rds need some accessory work for these
A. Done
B. 75/90/105/125/130/135/140/95
C. 50-59 RX 3rds/2rds +16
51 y.o.
A. Done
B. Done off 160(last set 95×15)
C. 4+5
4+3
A. Done. Really liked these.
B. Based off of 110#,up 5# from last week. 55,65,75,95,95,95,95,70
C. Jumped into comp 30 min EMOM. Whoa! I made all the reps and the weights and only scaled the burpee box jump overs by stepping over and 18# soft box:) That was a good work out!
A. Done..this one was rough
B. 85/105/125/145/145/145/145/105
C. 40-49 4 + 10/ 4 + 2
A. Done, sort of. I have work to do on the first two movements.
B. 95/110/130/155/165/165(failed 3rd)/155/110
C. 2+16/2+10 (PP were easy, T2B broke down in the second round of 15)
Fun one!
Thought I posted earlier, seems to have disappeared… A: Whoa. New Goat. Used #5 on Shoulder Flex, felt ok by 3rd set. Oooofaa. B: Strict Press (last 1RM test was #113): 60x 5/ 80×5/ 90×5 / 95×3 / 100×3 / 105×2 / 100 x 3 / 70 x 10 (all felt smooth, easy, focused on ribs down / elbows up and back) C: 3 RDS RX (#95) / 3 RDS RX (75#) – Broke T2B into sets of 5, then 3’s and 2’s – def my limiter. I seriously dislike (and find serious discomfort) with any OH movements, but load-wise… Read more »
Shoulder surgery 6 mos ago…
A done
B 47/57/65/80/85/90/95/65
C woefully bad..2+12/2+10 (54yr)
Best news, shoulder felt good…weak but good
Going in for shoulder surgery next month. How was it?
I had the suprasprinatus (sp?) and subscap repaired. Recovery has taken a little longer than I thought it would, but glad I did it. The doc said a few things that were spot on…a. Don’t Rush the recovery, b. Listen to your body c. The first six months will be recovery and mobility, the second six months will be where you get strong. It’s been pretty accurate.
I have supraspinatus as well. Was it hard to workout during the first 6 months?
The first month you are in a sling and are doing passive movement as PT..means they move your arm for you. Then you transition to active range of motion where you are allowed to try to move your arm on your own with the aid of pulleys. Third month is some basic strength training. They will not want you to ride a bike or run but you can walk and do airdyne. It was tough to find something to do that felt like working out. I lost all cardio. But looking back at it, I’d do it again.
Thanks for the info. Really hate losing everything I worked hard to get but I know I need it to get better.
Exactly how I felt, I nursed it for a year…should’ve done it then.
This was my first no kiddin wod involving shoulders. I’ve been doing strict press for about 5 weeks
A. Done
B. Off 155#, 75/95/115/135/135/135/135/95
C. 40-49: 3+12 Rx, 3+2 Rx TTB really slowed me down after 1st 2 rounds
A. Done. Bridge ups….not very pretty
B. Off 95, those 4 sets of 3 at 85-90%, ouch!
C. Round 1: 3 rounds
Round 2: 3+3
A. Done
B. Off of 170. 85, 100, 120,x 5; 145, 150 x3, 150 x2, 145 x 3, 120 x 10
C. at 115 3rds + 13, at 95 3 rds + 11
A) Done
B) 95/115/135/155/165/165/165/115 (set of 10 was too easy)
C) 40-49: 4+7 RX, 4+14 RX
A.) Done
B.) off of 85#, 43, 51, 60, 72, 72, 2@76.5, 72, 56X10
C.)2+9 TTB, 2+1 TTB
TTB went down hill quickly after the first set and I could not string together more than a couple.
A. Done
B. off of 85#, 43, 53, 60, 73, 75, 77, 77, 56×10
(think I may need to retest my 1RM)
C.2+4 PP RX, 2+8 TTB RX
Push Presses snuck up on me! But this was fun, worked hard and ready for tomorrow!
A. Shoulder flex pulls are AWESOME! Felt wonderful.
B.55/65/75/85/85/90/95/75#
C.3+17 reps rx
3+13 reps rx really thought I could get 4 rounds here…oops.
A. Done
B. worked off 83# 1RM (42,50,58,71,70,70,70,62) sets 6 and 7 only able to get 2 reps. Last set- 6 reps. I was driving the struggle bus on my strict presses today.
C. 65# 3+17 reps/55# 3+15
I think I was on that struggle bus with you today! 🙂 Love the expression…
A. Done.
B. worked off 150# max (75/95/105/125/135/135/135/100)
C. 125# 2+22; 115# 2+3. This really smoked my forearms!!
Great week thus far. I can really tell we have worked shoulder/upper back this week.