Its Friday, so its time to "glaze the ham", or finish this weeks process, however you want to look at it. Here it is: (You know its a MEBB day)
5x5 Shoulder Press
Finishing set of 5 should try and be 5# heavier than last weeks attempt. Although, this week has been rough, so if its not, dont be too dissapointed. Take it as it comes, one set at time, and let the body set the pace.
After 5x5, complete the following for time:
3 rounds of:
5 L-pullups
10 Handstand pushups
15 burpees
Rest well this week, you have earned it...most of you. Get ready for a Crossfit Total next week early. I will go over the protocol for the total when we do it. It will be 1rm time!!! Be ready. Have a great weekend. As always, post loads, times to comments, and let me know when you guys want to work out.
Also, GREAT JOB by all yesterday getting the new box together and ready for WOD's. That place is AWESOME!!! It really is a great setup, and we couldnt really have it much better.
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Loads are as follows for 5x5 shoulder press:
135/135/135/140/145
Have to check last week, but I think thats down from last week. We hit shoulders pretty hard this week though, so not a big deal for me, still a good output.
3 rounds 4 time of:
5 L pullups
10 Hand stand pushups
15 burpees
Time was 8:56 (DFL) Dead F##king Last today. Oh well. What can I say.... I am smoked from this week something fierce. Havent been this smoked in a while, and am happy that the new programming is messing me up something big time.
Went back and checked. Last week last set of SP for me was 150 which was a PR. So, 5lbs less after killing my shoulders....Yeah, I will definately take that. I actually feel pretty damn good about that.
5x5 Shoulder Press
75-85-95-105-105
WOD: Completed in 6:50
Great shoulder workout, mine were definitely burnt afterwards. I don't remember what I did last time for shoulder presses, I wasn't present for the last MEBB shoulders. They felt pretty good though, last set kicked my ass for sure. I couldn't pull off the HS pushups so I subsituted them with the box jump pushups. Still got most of the effect of the HS PU.
5x5 Shoulder Press
95/105/110/115/120(4)
I couldnt get the last one on my last set. I am warn down this week it was a good week alot of good output on all of us I believe.
3 Rounds for time
5 L Pullups
10 Hand Stand Pushups
15 Burpees
time: 7:48
Again good week of pain and soreness, and another week closer to seein my wife and kids. Have a good weekend all.
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