military press wod 10172016

Military Press (5/3/1)

  • 8×45#
  • 5×60#
  • 5×75#
  • 3×85#
  • 5×100#
  • 5×115#
  • 6×130#
  • 7×100#

Close Grip Bench Press

  • 8×45#
  • 5×65#
  • 3×95#
  • 1×115#
  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#

Behind the Neck Press

  • 12×45#
  • 12×65#x4

Machine Lateral Raise

  • 12×50#

Machine Rear Delt Flye

  • 8×55#x3

Preacher Machine Curls

  • 10×45#x4

Notes: the 6th rep of the 130# military press was a grinder. Regardless, that was a PR. The Close Grip Bench Press was a test for adding this lift in later this week. The 165# lift was an RPE of an 8 and so I didn’t push it since I didn’t have a spotter, and considering 5/3/1 encourages starting light, we’ll start there. The behind the neck presses were tough, so I am going to keep them there next workout. The lateral raises felt easy so I am going to bump the weight. The rear delt flyes felt good, so I will add reps. The curls also felt good, so I will add reps.

Overall, glad to be back in action.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s