Push Pressin’

I went in to the 9am, which isn’t much recovery from 7pm last night, but I have a bunch of stuff going on later today. Rest day tomorrow, but I’ll probably go golfing in the morning.

Warm-up

2 rounds, 10:00 limit

  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 PVC Pass-thrus
  • 20 Leg Raises
  • 10 Burpees

I didn’t make it through the 10 burpees at the end.

Strength

Find 1RM for Push Press. Shoot for 7 attempts with 2 minutes of rest between each.

  • 5 @ 45#
  • 5 @ 95#
  • 1 @ 120#
  • 1 @ 130#
  • 1 @ 145#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 175#
  • 1 @ 185#
  • 1 @ 190#

The best I had done before was 2 reps at 175#. I did more sets than I was supposed to but I didn’t think I would get that high, so my planning for the early weights was off. I really got a good dip and drive with the legs and 190# went up pretty easily. Always good to leave a bit in the tank for next time on a 1RM max. It’s better than failing on a rep.

WOD

10:00 AMRAP

  • 1-Arm Snatches (45# DB)

I was doing 5 reps with each arm before switching. Started off well, but kind of hit a wall in the middle. Ended up with 155 reps. Probably should have gone with 40# and kept a higher intensity.

Finisher

7 rounds

  • 10 Kroc Rows (60# DB, 5 each side)
  • 10 V-ups

Nice finisher to work the midline and get in some more strength work.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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