Jul 26, 2009

MONDAY 090727

For weight:

Shoulder Press
5-5-5
Weighted Dip
5-5-5
Weighted Pull-up
5-5-5

All of these are sets across, meaning you work your way up to your 5 rep max, then execute a total of three sets at that weight. Rest as needed in between sets.

Post loads to comments.

Iron Major CFE
Drills
Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

WOD
Two rounds of:
4 x 1 minute repeats @ 96 cadence
1 x 4 minutes @ 91 cadence

5 comments:

Phil B said...

Jeremy and I had good time today, good to see ck, damon and ian throwing around the weight today. As rx'd.
Shoulder Press:
P: 115-125-135(x: 4/5)
J: 135-145(x:2/5)-145

Dip (BW + wt):
P: 95-100-110 (PR)
J: 80-80-85

PU (BW + wt):
P: 70-75-75 (PR)
J: 60-65-65

Finished with 3 x 1m rounds on the heavy bag, w/ 1 m rest between rounds.

CK said...

Good times getting back into it -- Phil & Jeremy had some great weights today...motivated us!

Shoulder Press:
120, 120, 125

Dips:
45, 45, 45

Pulls:
35, 45, 35, 35

We definately are interested in hitting the CFE workouts if anyone is interested in showing us...

Brian said...

Wk2 CFE skills + WOD.
Shoulder press: 105#
PU & DIP: Body wt (which I figure is about 20+ ideal).

Damon said...

Felt good to get back at it this week. Too many days off last week for various reasons. Anyway, this workout was actually kind of fun...is that sadistic?

As rx'd
Shoulder Press: 115, 120, 125
Dips: 70, 80, 85
Pull-ups: 70, 70, 80

Max said...

SP = 115-115-115 (I tried 125...I am weak in the shoulders)
Ring Dips = 35-35-35
Pull-ups = 35-35-35

I went to a dead hang on the PUs, so they were a bit tougher

I did the CFE drills but will need todo the running tomorrow. Its raining and I am still a tanker!