wod 09262016

Military Press (5/3/1)

  • 8×45#
  • 5×75#
  • 3×90#
  • 3×105#
  • 3×120#
  • 4×135#

Muscle Jerk

  • 3×95#
  • 1×115#
  • 1×135#x3

Behind the Neck Press

  • 12×45#
  • 10×65#x4

Machine Lateral Raise

  • 15×35#x4

Machine Rear Delt Flye

  • 8×10#
  • 8×25#
  • 8×45#x3

Preacher Machine

  • 10×25#
  • 10×35#
  • 10×45#x4

Hammer Curls

  • 8×25#
  • 8×30#x3

Notes:

New assistance and it feels so good. Anyway, hit a PR on the Military. Worked on Jerk form again with a 1 plate lift. For the BTN Presses, I wanted to hit 12, but my shoulders didn’t. Laterals and Flyes were fairly light but gave me a good pump in my shoulder. Curls were tough. Happy with this workout.

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