Shoulder Press
1-1-1-1-1-1-1
I'm really liking the work being done at Mountain Athlete. The workout for this one will look like:
Warmup:
4x barbell complex at 65-75-85-95
Shoulder Press as above
5x
2x Shoulder press at 85%
6x deadlift, increase weight each round
5x
1 arm situp, 5 per side
20 m dumbbell bear crawl
15x heavy swing
6 comments:
155-155-155-160-165(f)-165(PR)-170(f)
New PR!
Alrighty, heres how it went down:
5 minutes jump rope. Worked on double unders. Still only able to link 4-5 of them
4x Barbell complex. It got a little tough at the 95 lb mark and I actually failed on the 5th shoulder press
shoulder press: 115-120-125-130(m)-130-135(m)-135
85% works out to 115 lb but on the 2nd round my shoulders were dead so I decreased to 105lb which is just under 80%
Press: 115-115/105-105-105-105
Deadlift: 230-240-250-260-270
Then off to the situp/bearcrawl/swing. This set should be called the "Core Blaster." My abs hurt in weird places due to the core stability work done by the one arm sit-ups holding a 30 pound dumbell overhead at all times. I used 50 pounds for each hand for the bearcrawl and a 53 lb kettlebell for the swings.
Now, I'm beat. . .
BTW, previous press PR was 125 pounds . . .
Rob, I will be calling you tomorrow to get the full she-bang on this workout...Details boy! haha, thanks:)
Killer workout guys. Hats off to you.
Great workout!! Loved it a lot though it kicked me it was more of a tired musculoskeletal-wise than exertion and can't breathe.
So I got 5 minutes or so of jump rope and figured out how to alternate double-unders with singles and managed to get 5 or so of those alternating which is a great start.
Barbell complex...great warm-up though challenging towards the end endurance-wise.
Shoulder pressed I managed to learn momentum generation in my hips and did sets as follows:
135, 155, 155, 160, 165, 170
No misses. Felt good.
85% of my 1RM would be 140 for the 2x shoulder presses.
Deadlifted 225, 245, 265, 275, 300 for 5 sets of 6 reps. Great stuff.
Finished with the "core" blaster as rob calls it though I did slashers with a 50lb DB instead of heavy swings.
Great Shit.
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