shoulder press 5-5-5-5-5
weighted pullup 1-1-1-1-1
Perform 5 reps of shoulder press then 1 rep of weighted pullups, rest 2-3 minutes
Increase load each set to reach 5RM and 1RM in 5th set
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Follow with mini-metcon workout, for time
squats, situps & double-unders, 10->1 down ladder
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Tuesday, February 24, 2009
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6 comments:
Shoulder Press
5 x 85 lbs/ 5 x 95 lbs/ 5 x 105/ 5 x 115/ 3 x 125/ 1 x 135 lbs/ 1 x 140 lbs (failed)
4 Rounds:
5 Weighted Pull-Ups - 40 lbs DB
7 Deadlift - 225 lbs
9 One-Arm Push-Ups (each arm)
Time: 29:14
-Mike Dunn
Clean & Jerk 3-3-3-1-1-1
Weighted Pull-up 1-1-1-1-1
C&J: 135-165-185-205-215-215 [PR]
(failed 225)
9 Muscle-ups (404/2009)
Oh, and 50-55-65-70-70 for the pull-ups.
Dammit, and 5:45 for the mini-metcon.
Standing Press
95lbs x 5
105lbs x 5
115lbs x 5
125lbx x 5
130lbs x 3
130lbs x 5 push press
Weighted Pull-ups
20lbs x 1
25lbs x 1
35lbs x 1
40lbs x 1
55lbs x 1
*will complete Mini-Metcon tomorrow
standing press
95x5
115x5
125x5
135x5
145x4+1 push press
weighted Pull-ups
20lbsx1
25lbsx1
30lbsx1
35lbsx1
40lbsx1
1 max rep muscle-up
(6/2009)
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