Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
Category: > Strength
Go as heavy as possible while maintaining form.
Generally on these you want to try to go up in weight on each set.
BtW average: men 6,950 lbs (total for 5 sets); women 4,200 lbs
From mainsite
In-class GWOD: Accumulate 1 minute of L-sit, at hardest progression you can hold 6-10 seconds
Strength:
Endurance Club: Sumo Deadlift High Pull 7×3 at 60% 4RM every 45 secs
Tough Mud: Wendler, Week 1
WOD: “Fran” (record your comments at this post)
Bodyweight Aces WOD:
AMRAP in 12 min:
10 push-ups
15 sit-ups
20 squats
SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
Remember: You must do these SWODs WITH A PARTNER OR, PREFERABLY, TWO–to watch your form and keep you safe.
SWOD 1: Deadlift 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps. I would recommend you use mixed-grip on this set–that is, grip one hand on the bar the opposite direction.
SWOD 2: Back squat 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
SWOD 3: Shoulder press 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
Record weights and number of reps on third set to comments.