wod 10032016

Military Press (5/3/1)

  • 8×45#x2
  • 5×60#
  • 5×75#
  • 5×110#
  • 3×125
  • 3×140#

Muscle Jerk

  • 3×45#
  • 3×95#
  • 1×115#
  • 1×135#x3

Behind the Neck Press

  • 12×45#
  • 12×65#x4

Machine Lateral Raise

  • 12×35#
  • 12×50#x4

Machine Rear Delt Flye

  • 8×25#
  • 8×40#
  • 8×55#x3

Machine Preacher Curl

  • 10×45#x4

Hammer Curl

  • 8×35#x3


PR on the military press, though not a huge one. The jerk matched last workout’s, but felt a little easier this time, so I can bump the weight up. I added reps to the BTN press. I bumped the weight on the lateral raises, so I will aim to get more reps next workout. Added weight to the flyes and could probably go heavier next workout. Preachers matched, but felt better today than last workout. Bumped up the weight on the hammers.

Overall, decent workout for the last pressing work out of the cycle. I will definitely be deloading next week.


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