skipping
mobility drills with focus on shoulders
warm up sets
10 @ 45lbs , 5 @ 65lbs , 3 @ 95lbs
Strength
Shoulder Press 5 x 1
135 , 145 , 155 , 160 , 165
I attempted 165 twice but couldn't do it. I'm pretty happy with this as I set a new PR by 5lbs but I would have thought that it would have been higher seeing as my PR for a set of 3 was 155.
Once again I suppose I can't complain.
That completes my first Max Effort Black Box cycle. I will post the schedule for my next cycle tomorrow.
WOD
Art of Strength essentials test
weight - 35lbs KB
each exercise is done for 30 secs - bell cannot touch the floor once you begin.
Right side - start on floor
turkish get up - finish standing
high pull to snatch
press
long cycle clean
squat
single arm swing
figure 8 to hold (finish with bell in left hand)
Left side
single arm swing
squat
long cycle clean
press
high pull to snatch
reverse turkish get up
I used a lighter weight on this than the previous time I did it but half way through I realized I should have gone with the heavier one.
Still good but I should have made it harder for myself.
rest 2 mins
spend 2 mins in a handstand - 2 sets, 1st 1min 25secs, 2nd 35secs
5 pistols each leg with 15lbs barbell overhead
5 bw pistols each leg
My right side is still sooooo much weaker than my right. I may start doing them all the time just to try and help them progress a little faster.
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