SWOD
Testing Week
#1
Press 1RM (20 minutes)
#2
Max Reps in 90 seconds
Pistols, alternating legs (must show balance on one leg for rep to count)
If you cannot perform pistols, scale the movement by either adding a small change plate under the heels or by adding a small weight in the hands held out in front for counterbalance. Consider this movement scaled.
Post all results to comments.
One of the reasons why the eliminated the press from the Olympics. Notice the initial knee bend. In the press, even a very tiny bit of knee use makes the movement much easier to get overhead. Although this is evident in the video, we must also realize that it is 507 pounds. A very impressive feat.
4 comments:
shoulder press;
warm up: (30kgx5)x2,40x3, 50x2
work sets: 60/80/85/87.5kg=193lbs.
A PR 5.5kg more then last time!
pistols as rx'd: 20.
I felt I could have done more with my left leg. Working on mobility. I am sure it will get better again.
Thank you Ricky!
Clean & press got to 80kg, PR! by 5kg!
Didn't do the pistols, gotta get to my parents house and eat my B-day cake. 8kg short of a body weight press is a good thing to get on your birthday.
Thanks Ricky
OK I'm stocked! got back from my parents, grabbed a 8kg DB and held it in front. Got 20 pistols in 90 secs for the first time ever, struggled with the range of motion for can't remember how long now I just banged them.
Thanks Ricky.
Finally got a chance to do Press 1RM
132 not my best but I am rehabing the shoulder so happy with that. Forgot about pistols but I have trouble showing balance at the top will try to make it up though.
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