One of the things I always needed to do, but never could, was figure out my real 5RM, 3RM and 1 RM with overhead lifts; I knew that once I got the bumpers that needed to be the first thing on my "to-do" list.
So I did, and here they are:
Shoulder Press
5 RM - 55 kg (110#)
3 RM - lost the note I wrote this on
1 RM - 65 kg (130#)
Push Press
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)
Push Jerk
** note: form sucked on this, it really needs work
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)
As we all know, there should be a linear progression with the weight as more hip drive is present in these lift progressions. Something to think about....
To make sure I didnt feel like I didn't do enough work, here's an interesting little WOD I cooked up to end the day.
3 Rounds for time:
- 30 metre suicide run (see here for explanation)
- 12 KBS @ 18 kg
- Agility ladder drill
- 8 DL @ 70 kg (140#)
Round #2 - 2:06
Round #3 - 2:15
Post times and thoughts to comments.
Ian
