De-load Week
SWOD
Push Press
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (heavy but not 5RM)
Rest time: 2 minutes rest b/w sets
Jumping Ball Slam (massive jump/massive slam)
Warm-up sets: x10-15 w/ 20#
Work sets: x4 x4 (45-55#)
Rest time: 1 minute b/w sets
Unweighted Reverse Hyper
50 reps unbroken
CWOD
AMRAP in 4 minutes of:
Sprint 60 yard shuttle (5back/10back/15back)
5 Ring Dips
Post all results to comments.
4 comments:
Push press
98 - 103 - 108
Last set felt the best. Feels good to be able to gett weight overhead again.
Ball slams = fun.
Reverse hypers = boring.
CWOD = 5 or 6 rds plus half shuttle.
shoulder was not having any dips or pushups, so subbed 3 ea side 40# renegade rows.
Push press
98 - 103 - 108
Last set felt the best. Feels good to be able to gett weight overhead again.
Ball slams = fun.
Reverse hypers = boring.
CWOD = 5 or 6 rds plus half shuttle.
shoulder was not having any dips or pushups, so subbed 3 ea side 40# renegade rows.
Push Press:
88
92 - then was informed that shitty jerks don't count as push presses so...
92 again
Jumping Ball Slams:
2nd set much better than first.. Just wish I could ball slam like Mark. :D
I second Addi on the Reverse Hypers.
CWOD:
5 full rounds with rounds 1 & 2 elevated pushups on the end of the pull-up bars..rounds 3-5 pushups on knees.
pp: 130,145 pr, 145
jumping ball slam: done
ghd's: 25 x 2
cwod: 5 rds
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