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Monday
Apr242017

Push Press | WOD 4.24.17

Push Press

3 x 12

Start this week at a moderate weight. Perform each rep as it's own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

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Exposure 1 of 8

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Every 4 minutes for 5 rounds:
270m Run
5 Deadlifts 275/185

The Deadlifts should be heavyish, unbroken touch-and-go reps.

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Photo by Thomas H.

New Training Cycle Template

Our new 8-week training cycle starts today! Here's what you can expect...

Training Cycle Dates: M 4/24/17 - Su 6/25/17
Crush Week: M 6/26/17 - Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.

Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.

Monday - Push Press

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

Wednesday - Back Rack Reverse Lunges

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Thursday - Clean and Jerk Complexes and Pulls

Varied exposures

Saturday - Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats

  • Week 1: 2 x 12, 1 x 12
  • Week 2: 3 x 10, 1 x 10
  • Week 3: 2 x 8, 1 x 8
  • Week 4: 2 x 6, 1 x 6
  • Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
  • Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
  • Week 7: 2 x 6, 1 x 6
  • Week 8: 2 x 4, 1 x 4

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Sunday - Snatch Complexes and Pulls

Varied exposures

Head over to the Current Programming Cycle page to see this cycle's new standardized warm-ups!

_____________________
Yesterday's Whiteboard: Partner Double "Morrison"
A Weightlifting Program Gives Ex-Cons a Chance at Change NPR
Use This Strategy to Make Your Commute a Little Less Awful NY Mag

Reader Comments (13)

6am with Ro and McD

Push press - 135x12x3 - these sets seemed to last forever

Metcon - started around 1:14 and worked my way down to 1:06, then fell off a bit on the last round. Fun workout - got a little bit of that BP/row couplet feeling from it.

April 24, 2017 | Unregistered CommenterDan L

Push Press, 73x12, 83x12, 88x12
So many reps. Had no idea where to start, I think I ended at the right spot for the day.

WOD: 1:14, 1:14, 1:09, 1:06, 1:10 Rx
The competitive spirit was a definite push through each round this morning. Got tough quickly. To quote James, "Woof."

April 24, 2017 | Unregistered CommenterKayleigh

So basically Kayleigh you were done all of your rounds while I still had like 50 meters to go on the run. OMG!

7 AM with McRo. It's good to be back!
Push press 75x12, 85x12, 90x...well, 90x11, and the 12th rep was definitely a little bit of a push jerk. Oops. I guess I will have a LOT of opportunities this cycle to practice keeping my knees locked out!

WOD: 1:47, 1:46, 1:44, 1:44, 1:38. I never claimed to be anything but a slow runner.

April 24, 2017 | Unregistered CommenterStella

7 am with Arturo and McDowell. Like most everyone else, i was pretty lost at where to start.

PP
95-100-105 with the last rep on set 3 barely making it.

WOD - kept it around 1:40 for all sets, working my way from 225-275 on the deadlifts. Really liked this one.

April 24, 2017 | Unregistered CommenterBrian

7am with McRo

Count me in as another person who had no idea what weight would be appropriate for 12 reps. Did 53 x 12, 63 x 12, 63 x 12. Briefly flirted with the idea of going a little higher but stayed, which I think was right for today.

WOD: Right around 1:20 for all sets, DLs at 103. Kept them light to avoid re-angering my back. This was a fun one - I <3 running.

April 24, 2017 | Unregistered CommenterChristine

Make up post from yesterday: This was way better than I thought it was going to be. Rather this was way less horrible than I thought it was going to be. Most of the credit goes to my partner Jill who is so encouraging and pushes me but with enormous support. We were over 38 minutes – I was the slower partner and I scaled the wall ball to 8 feet and my swings were Russian. Had some pauses in the box jumps mostly to calm my brain. That was a crushing way to end crush week and I spent the remainder of the day at the Russian baths on Mermaid Avenue, which is a big recommendation - I’m actually not sore today.

All in all, this was a good crush week for me. I did all workouts and feel like where I scaled I did so (mostly) a tad heavier than I wanted and pushed pace. Most startling were my over the bar burpees in the Saturday partner WOD. Those felt floatier than ever. I also had never worked a 24kg kettle bell in a workout before and was pretty close to RX on Nate. Good times.

Today – I worked up to 68 on the push press. Felt mostly good. Kept my EMO4M under 2 each round with 125 on the bar. Those stayed unbroken but it was hard to pick the bar up for that first lift. I really need to take in a big breath before I deadlift and…well….the huffing and puffing prevented until it didn’t. Fun working with Christine for the first time and I love me some Jynne - first time sharing a bar in a while. Yay!

I had such a fun chat with Thomas afterward. I’m looking forward to more of that and to hanging out with y’all so mark your calendars for a party at my house on Saturday May 6th. I’ll message deets on facebook so friend me if we’re not yet…

April 24, 2017 | Unregistered CommenterShawn

shoulders and arms feeling achey today. generally just tired and a bit off. decided to listen to that.

20 min:
TGU and shoulder stability work with 25# DB
thoracic rotations, inchworms, hip mobz, nerve flossing, banded shoulder compression/distraction, chin up grip hang, etc. etc.

1.7 mile jog home, easy pace, a bit draggy

30 min stretching at home, focusing on feet/calves/ankles, brettzel/rotation, sciatic floss/hamstrings, glutes, etc.

April 24, 2017 | Unregistered CommenterWhit H

10 AM with BrRo
Worked up to 75# on the pushpress- roughly 60% of my 1RM there- just about right for 3 sets.
Rowed the wod and used 165#.
1:15,1:17 3 times and the fourth at 1:20.

April 24, 2017 | Unregistered CommenterCharlesS

I eeeeeeeeazed into week 1...

Push Press
105x12x3
About 45% of 1RM. These still took forever and were uncomfortable. My first set I managed to jump backward by about a foot by the 12th rep.

WOD Rx'd at 275 (a little over 50%)
Fastest round was 1:24, slowest was 1:34. I felt much faster on that first run, alas, I am slow...Nice start to the cycle.

Today was the first time I've deadlifted with zero pain, discomfort, or apprehension in over a year :)

April 24, 2017 | Unregistered CommenterFox

My first visit back to the gym today, hooray! Diapers and dumbbells was wonderful and it felt so good to be around all your familiar faces, first time moms, second time moms and the like. Baby Frankie thoroughly enjoyed her time too - luckily for me she slept most of the time :)
I will be back soon and also want to mix in some short circuit.

Thank you, thank you CFSBK for being you!

April 24, 2017 | Unregistered Commenterkristin caps

Was greeted with encouragement from Ro to try and get a muscle-up. He spotted me twice, then I attempted two or three times on my own. Even with encouragement from everyone around watching and tips from Fox, I still couldn't do it. :/ I feel kind of bad about letting everyone watching down. I've been told I have the strength... hm.

Love the new cycle and new warmups!

Push Press: 63# 3x12 Moved really quickly, but was hard! Not cycling is intense.

WOD: 1:27, 1:21, 1:23, 1:23, 1:24 at 140#

Runs :59 seconds every round except the first run which was 1:06

April 24, 2017 | Unregistered CommenterAllie B.

Allie!! You're rocking it with the MU!! Be proud of where you are!

Did 4pm with Ro
Push press #95...challenging but my core felt strong throughout. Generally I collapse in the midline in overhead lifts but I think I'm getting stronger...so I'm happy.

That was a nasty Metcon....I tried to really push it on the runs because I usually don't....definitly a weakness of mine. But I sustained throughout!

1:13, 1:06, 1:11, 1:16, 1:13
Had a good push from the class though!

Working on some strength exercises from Ro...I've gotta get these ring muscles-ups sooner or later. Its amazing how this light weight exercises crushed mu upper body!

Nasty Metcon with Ryan after
12min EMOM
1: 5 c-2-b and 5 t-2-b
2: 5 per snatch #85 and 5 OHS
Wow is all I have to say...Ready for some short circuit tomorrow!!

April 24, 2017 | Unregistered CommenterSarah C

7a with Ro and McDowell

Unsure where to start on the push presses, ended up doing 3x12 at 70, 75 and 80#. Felt good, definitely some room to move up next week.

Fun WOD! Pushed it on the run, and DLs at 185. Fastest 1:14, slowest 1:23.

April 24, 2017 | Unregistered CommenterSteven N

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