wod 09192016

Military Press (5/3/1)

  • 8×45#
  • 5×60#
  • 5×70#
  • 3×80#
  • 5×95#
  • 5×110#
  • 5×125#
  • 6×125#

Muscle Jerk

  • 2×95#x2
  • 1×105#
  • 1×115#
  • 1×135#

Behind the Neck Press

  • 10×45#
  • 10×55#
  • 10×65#x4

Upright Row

  • 8×45#
  • 8×55#
  • 8×65#
  • 8×75#

Barbell Curls

  • 10×45#
  • 10×55#
  • 10×65#
  • 10×75#

Finisher: Crucifix Hold

  • 30 seconds x 10# per hand

Notes:

Start of Cycle 3. As a reminder, I’m doing 6 straight weeks of work and then 1 week of deloading per Beyond 5/3/1. The military press felt pretty good; I am making a strong effort to work on my form, and it is starting to feel more natural. 6 at 125# is a rep PR. After the press, I did a few jerks. I am calling them “muscle jerks” because I don’t have the form down and I am just using a slight split instead of a full split. #135 went up easy.

The BTN presses were fun. Not a PR, but that’s ok. The upright rows were a PR. I used a hook grip on these so I can start learning that grip. The curls felt good too. I finished off with a crucifix hold for time.

 

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