Shoulder and Core Work

Penny needed something for a workout that wouldn’t bother her hands, so after she warmed with very light rowing, she did a 5 round met-con that helped to focus on her core and back.

5 Rounds:
15 Overhead Squats with pvc pipe
10 Back Extensions
5 GHD Situps

Time: 7:31

This gave her some nice core and back work for Olympic Lifting.

I wanted to focus on shoulder work.  Almost my total focus at the Weightlifting club as been in the area of deadlifts, squats, cleans, with only some light snatches.  So to prep for upcoming Jerks and build shoulder strength, I did Shoulder Presses (uses arms only) and Push Presses (essentially Shoulder Presses with a short explosive leg drive).

My shoulders have always been some of my weakest body parts, so tonight I focused on 1RM (one rep maximum).

Warmup:  5 minute row

Shoulder Press: (Previous PR 125# back in March)
45# x 10;  65# x 5; 85# x 5; 95# x 3;
115# x 1
135# x 1
140# x 1
145# x 1
150# x 1 (Tonight’s PR)
155# x 1 (failed attempt)

Push Press: (No previous PR attempted)
155# x 1
165# x 1
170# x 1
175# x 1
180# x 1
185# x 1 (PR)
190# x 1 (Failed attempt)

I was pretty pumped that my shoulders have improved so much this year …. and was also pretty psyched how close I got to 200# overhead.  My back certainly couldn’t have handled this much in the air earlier in the year …. just need to focus more effort in this area!!


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