WD060911
Deadlifts
5-5-5-5-5
130kg, 140, 150, 160, 170 (3)
In 15 minutes, complete as many rounds as possible of:
2 Presses
2 Push Presses
2 Push Jerks
10 Box Jumps @ 24″
12 rounds @45kg
WOD122810
Deadlifts
5-3-1-1-1
70kg, 120, 150, 180, 190 (PR)
Three rounds for time of:
7 Press
7 Push Press
7 Push Jerks
21 Pull Ups
(50kg, CTB)
Time – 17:34
I was elated at getting a PR and at the same time, hitting my deadlift goal for this year. There was a possibility of going higher because my pull felt really good but I thought there is value in taking a step at a time on this ladder of gaining superhuman strength. As usual, I suffered heavily on the pull-ups during the metcon; further justifying the need for bodyweight work. I figured it was because I was trying to hard to hit my ribcage using a butterfly kip which is totally not necessary. Unless of course, if you’re aiming to get your first muscle-up. 
WOD070810
Shoulder Press
3-3-3-3-3
115, 125, 130, 135, 140 (last rep failed)
5 rounds of 10 CTB pullups (no time component)
All unbroken except the last two reps.
WOD092509
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
115lbs, 125, 135, 145, 150 (failed)
135lbs, 145, 155, 160, omit last set
WOD081409
Shoulder Press 1-1-1-1-1-1-1 reps
115lbs, 125, 135, 145 (failed), 145 (failed), 145 (failed), 115 x 3
Compare with 072409
WOD061309
Shoulder Press 1-1-1-1-1-1-1 reps
105lbs, 115, 125, 135, 145 (PR), 150 (failed), 150 (failed)
Compare with 040509
Start easy and set the PR at the fourth rep. Anything else would be a bonus.
WOD040509
Shoulder Press 1-1-1-1-1-1-1 reps
135lbs, 135, 135, 145 (failed), 145 (failed), 135, 140
Ran about 11km to the gym and back in 80 minutes. Felt really good though back was a bit sore from previous day’s sumo deadlifts.
WOD 041709
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
125lbs, 130, 135, 140, 135
135, 140, 145, 155, 160 (1 rep)
145 (failed), 135, 140, 145
Compare with 021609
Honestly, I feel I can never hit my potential every time I do this workout because of the limitations for not being able to dump the bar. The presses are definitely okay. But mentally, I need to know that whatever I’m lifting overhead can be discarded at will, especially for the push press and push jerk. I guess I would never know until there is access to a gym with bumper plates here. I gave the last set a pass.
WOD021609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
115lbs, 120, 125, 135(failed), 130
125, 130, 130, 135, 140
135, 135, 140, 125, 125
Compare with 122308
WOD122308
Shoulder Press 1-1-1 reps
105lbs, 115lbs, 115lbs
Push Press 3-3-3 reps
105lbs, 115lbs, 125lbs
Push Jerk 5-5-5 reps
105lbs, 115lbs, 125lbs
Military Press 40lbs
3 sets x 10
DB Side Raise 25lbs
3 sets x 10
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