May 18, 2009

TUESDAY 090519

For Weight:

Back Squat

Shoulder Press

Weighted Pull-ups

This is one of the Starting Strength Workouts.

Post loads to comments.


Iron Major CrossFit Coordinator said...

For this WOD you are probably better off going with the Bergener Warm-up.The important thing here is to "grease the groove." I usually take a set amount of time, 2-3 minutes, betweem sets. I will start with 10 reps at a light weight, add some weight and do 10 more, then do a set of 7 with a bit more. Once I am warmed up, I'll do the three sets of 5. These are "sets across," meaning you do not increase the weight.

For example, on shoulder presses, my log book would look like this:

10 x 65
10 x 75
7 x 95
5 x 125
5 x 125
5 x 125 (fail on 5)

Make sure you focus on proper execution of the movement!

Max said...

Was able to get through back squats and shoulder presses this morning. Will hit pull-ups later (hopefully).

BS - 185 (5-5-5) (no faults)
SP - 115 (5-5-5) (no faults)

pd said...

BS - 135
SP - 70
PU - 8, 15, 20(4). I didn't get 3 sets of 5 with the same weight.