Push Press 5x5
Work up to 85% of your 1RM over 5 sets, using the following percentages:
55%/62.5%/70%/77.5%/85%
followed by,
7 rounds for time of:
10 Below the Knee Power Clean and Jerk, 98/68 pounds
20 Slam Ball Rotational Throws, 20/16 pound ball
For the power clean and jerks, you only have to get the bar below the kneecap before attempting each rep. You may go from the ground if desired but the required range of motion is only below the kneecap.
The jerk is either a push jerk or a split jerk but it must be a jerk and not a push press.
Watch the linked video to get an idea of how to do a rotational med ball throw.
Post FGB4. Great work men.
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Just a reminder that the weather is getting colder but the heater is not going on. I would recommend that you start pulling out the beanies and skull caps plus the sweatshirts and sweatpants. Come prepared.
Push press: 130x5
Metcon: 14:21 rx'd
MetCon 11:30. Way to work Jeff S. (I don't think I had it in me to get ahead of you)
Photos from FGB4. If you want one, let me know and I'll email it to you. (Or you can purchase them off of the Picasa website, by why waste the money)
http://picasaweb.google.com/docclem/20090927?feat=directlink
metcon: 12:49
Nice work by all. Good working with you on push press, Eric.
That would leave my 9:00am open now if anyone wants it.
177*5
MetCon: 11:34
Brian
I wanted to let everyone know that I will not be at the 9 AM class this Saturday. Somebody from the waitlist can have my spot for the day. I'll be at the Buddy Walk!
I got 92# on the 5x5 press. My shoulder hurt with a pvc pipe so I was nervous going overhead so many times. felt better than expected.
The metcon was awesome. I finished at 13:37rx'd. I love hook grip!
73#x5, very sore today so struggled alot
Metcon: 13:37 using 53# and 16# ball-I thought this metcon was tough.
My abs hurt when I sneeze or cough...OUCH!!!
Great job 6am peeps :u)
93x5 for push press.
Metcon- finished 2 rounds & left shoulder was hurting on cleans. when cleans are in a metcon i have trouble with keeping form & bend the elbows (hence why my shoulder was hurting). so, instead of finishing i worked on the pull & getting under the bar. finally got it.
80x5 for push press.
Metcon-finished 12:36 Rx'd
This was my second time ever to do a prescribed work out and it's hard but I love it! My forearms are still so stiff.
See yall soon!
DNF on metcon Rx'd; had 18 ball throws left in last round; disappointed as this is my second DNF in a row and I feel good physically...back is much better so I don't know what's going on.
Great job 4:30; Jen S. did especially great!!
Shelley
Kahrs I will take you 8am spot on saturday if it is still open. That would leave my 9am spot open this saturday if someone wants it, I will also be out of town next saturday so someone is welcome to my 9am next saturday as well.
12:26 rx'd Metcon - I may have been 1:11 faster than Hannah, but she's WAY better at CF math. This one was fun, but my arms burned... Abs are destroyed from Monday.