SVENLY CROSSFIT: Shoulder by Shoulder

Monday, October 19, 2009

Shoulder by Shoulder

Started the week in good fashion-- switched to Monday vs the usual Tuesday set. Still felt the positive effects of Thursday's sets and were ready to get going. No extra weekend workout except morning exercises though.

Started out with various WU exercises (including Burpees).

Mainset: Deadlifts with highlights: 3x90 kg, 3x105 kg, 5x115 kg. As a side I've recognized that cool music really effects my performance (or better put #focus#), the last set at 115kg went pretty smooth as I locked in to Green Day's "Know Your Enemy". Next up: Shoulder presses at various weights--3x30 kg, 3x35 kg and 6x42,5 kg, mixed with tucked-pullups (3x5). Finished with Metcon circle: 21-15-9 OHS (started with 30kg but switched to 20kg end of 1st set) and Burpees. Time: 15:15 min. Really heavy focus on the shoulders, and with the burpees and OHS at the end after deadlifts etc. they got a run for their money.

Lunch and Dinner: Grilled Cornfed Chicken with different vegetables and sides. I'm also getting into mackerel!

2 comments:

David EnglundOctober 21, 2009 at 12:39 PM
DL 3x90 3x105 5x115

SP 3x30 3x35 6x42,5kg

Metcon: 15:15min
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Sven IsakssonOctober 21, 2009 at 9:32 PM
Again thanks! I seemed to inflate my Monday performance a bit :-)
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Stats:

Power Lifts

Back squat 1 RM - 115 kg (6 nov, 2010)

Back squat 5 RM -

Front squat 1 RM - 90 kg (2010 11 20)

Front squat 5 RM -

Overhead squat 1 RM - 60 Kg

Overhead squat 5 RM -

Deadlift 1 RM - 155 kg (20 Oct, 2011)

Deadlift 3 RM -

Shoulder press 1 RM - 57,5 kg (21 Apr, 2011)

Shoulder Press 3 RM -

Push press 1 RM - 65 kg (21 Apr, 2011)

Push press 3 RM -

Thruster 1 RM -

Bench press 1 RM -

Weihgted pull-up 1 RM -

Weihted Pull-ups 5 RM -

Crossfit total - 320 kg (SP, BS, DL)

Olympic Lifts

Push jerk -

Split jerk -

Power clean -

Squat clean - 70 kg (1110)

Clean & jerk - 60 kgx2

Power snatch -

Snatch - 45 kg

Gymnastics

Handstand Push-ups - 8

Muscle-ups -

Pull-ups - 20

Push-ups - 50

Ring-dips - 16

"The girls"

Angie -

Annie -

Barbara -

Chelsea -

Christine -

Cindy -

Diane -

Elisabeth -

Eva -

Fran -

Grace -

Helen -

Isabel -

Jackie -

Karen -

Kelly

Linda -

Lynne -

Mary -

Nancy -

Nicole -

Run/Row

Row 500 m -

Run 400 m -

Run 800 m -

Run 5 km -

Run 10 km -

"Heroes"

Badger -

Daniel -

DT -

Erin -

Griff -

Jason -

Josh -

Joshine -

JT -

Michael -

Mr Joshua -

Murph -

Nate -

Randy -

Ryan -

Tommy V -

Tabatas

Tabata something else -

Sit-ups -

Squats -

Push-ups -

Pull-ups -

Löpning -

Rodd -

WOD´s

Fight gone bad -

Filthy fifty -

Nasty girls -

100 Burpees -

SVENLY CROSSFIT

Monday, October 19, 2009

Shoulder by Shoulder

2 comments:

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