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It’s Humpday… and just like sex, it’s go hard or go home.  So today, working with friend and Equinox trainer Geoff Staz, we took to a ridiculous shoulder workout.  As I’ve discussed a lot in my pre-WOD rambles, I’m really focusing on improving my shoulder mobility.  This is one of the reasons why my circuits and powerlifting moves tend to focus on overhead movements.  One of the flaws, however, that you’ll see in my form in my clean and press (there is a video below) is that I do not get my elbows up high enough at the top of the clean (right before I press).  They should be further forward, with my shoulders rolled back a bit.  This is a big reason that I foam roll and stretch so much to help improve my shoulder mobility.

Today’s workout featured a crossfit style WOD to start off with, followed by some additional shoulder work and vertical plane movements.  Let’s get started:

Warmup:

  • Foam roll
  • Dynamic stretching
  • 10 wide grip pull-ups, 10 push-ups
  • 3 min jump rope

Crossfit Style WOD: 5 x 10 x 15 x 500

For this workout we’re doing 5 Clean and Press, 10 Kettlebell Push Press, 15 Med Ball Smash, 500 Meter Row on the rowing maching.  Each round equals 3 times through (as fast as possible) the  5 x 10 x 15 x 500 progression .  We did 3 rounds for time, with a 5 minute rest period between rounds.  Because Geoff, who is a beast, hasn’t been training at this cardiovascular rate, we modified the workout slightly to make sure he could get through it without overwhelming himself.  Our modification was to change the row – We did 400m during the 1st round, 300m during the 2nd round and 200m during the 3rd and final round.  You can see a few reps of each lift in the video below:

Round 1: 3 times through

  • 5      – Clean and Press 115 lb
  • 10    – KB Push Press 16kg or roughly 35 lb
  • 15    – Med Ball Smash 20 kg or roughly 45 lb
  • 400m Row
  • My Time: 9:20

Round 2: 3 times through

  • 5      – Clean and Press 115 lb
  • 10    – KB Push Press 16kg or roughly 35 lb
  • 15    – Med Ball Smash 20 kg or roughly 45 lb
  • 300m Row
  • My Time: 8:40

Round 3: 3 times through

  • 5      – Clean and Press 115 lb
  • 10    – KB Push Press 16kg or roughly 35 lb
  • 15    – Med Ball Smash 20 kg or roughly 45 lb
  • 200m Row
  • My Time: 7:50

photo

Now any normal person could end their workout here… but for some reason I’m not normal and needed to do additional work:

Group 1: Barbell Incline Press

  • 135 lbs x 5
  • 155 lbs x 5
  • 185 lbs x 5
  • 205 lbs x 5

Group 2: Single Arm Strict Military Press + Lateral raise

  • 50 lb x 5 (each arm)  + 20 lb x 10 – 1 minute rest
  • 50 lb x 5 (each arm)  + 20 lb x 10 – 1 minute rest
  • 50 lb x 5 (each arm)  + 20 lb x 10 – 1 minute rest
  • 50 lb x 5 (each arm)  + 20 lb x 10 – 1 minute rest

Group 3: 2 Second Dumbbell Pause Shrugs + Front raise

  • 70lb x 10 + 20 lb x 10 + 1 min rest
  • 70lb x 10 + 20 lb x 10 + 1 min rest
  • 70lb x 10 + 20 lb x 10 + 1 min rest
  • 70lb x 10 + 20 lb x 10 + 1 min rest

Group 4: Dips + Chin Up (palms in)

  • 15 x 15 + 1 min rest
  • 15 x 15 + 1 min rest
  • 15 x 15 + 1 min rest

Boxing:

  • 5 x 3 minute rounds of heavy bag work

Bike:

  • 20 minutes level 5

 

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