2014-10-17

FRIDAY WORKOUT

We have done OVERHEAD gymnastics strength, OVERHEAD barbell volume & everything in between so let's hit the one area left..

OVERHEAD Power & Strength!

Make sure to get in EARLY to get some proper shoulder prep in...
(Start with rolling, then shoulder stretching then use the Crossover Symmetry bands)

POWER:
2 Barbell Thrusters + 1 Push OR Split Jerk
* 4-6 sets for MAX LOAD *

RACK USAGE IS PERMITTED ON THIS ONE...

Start with around 60% of your best Push Press/Jerk 1RM for this one and steadily work up with a big emphasis on RIB POSITION with the barbell overhead...

20-25 minutes for this one...

WORKOUT:
:20 Hollow Hold (Keep that lower back DOWN!)
10 DB/KB Rows (30-35#/50-55#)
* 5 Rounds FOR QUALITY FIRST, Time SECOND *

Choose your weights carefully... Pick a weight you can stay in proper position & feel the pinch between the shoulder blades at the end of each pull...

10 minutes for this one... Keep moving, but don't lose control...

POST YOUR BEST WEIGHT & TOTAL TIME TO COMMENTS

6 comments:

Brianne Kemp said...

125# x 2 PR! (old 1rm thruster AND old 1rm push press = 123#)
And 8ish minutes for the WOD

Lisa Dempsey said...

80# but got 85# x2 for a thruster PR (+10#) Rang da bell! Ding.
5:51

(Nice going, Bri!)

Susannah Dunn said...

118*2 (25# PR)

5:33 (35# KB)

Sharon said...

80#
6:05 (25# DB)

vice said...

Lisa got it first!!! THe bell great job! I wanted to try more for Push jerk, I haVE DONE 120 but not with thrusters...Not a bigger it was a great workout!
100# 2x1
4:23 for workout rx
Great job SUSIE DUNN

Rachel said...

98# thruster/split jerk
8:40 26# KB