Friday, July 31, 2009

Shoulder Press and AuVest

Shoulder Press

3x3

92.5/102.5/112.5 (f) 2

15-12-9 @ 85 (14-1/10-2/7-2) compare to 7/19 (11-4, 6-2-1, 4-2)

Yeah, please don't do the math on that. I don't know either.

Suffice to say this week was better.

Then 3 rounds with a 20lb vest

400 meter run
max ring dips
max pullups

Time only the 400 meter run, but go from exercise to exercise. Rest between rounds as necessary

1:27 6/7
1:29 5/11
1:41 4/9

I recommend against this . . .

2 comments:

Joel said...

Wow great wod. makes me wish I had a 20# vest.

Is that wod a TP original?

TexasPatrick said...

Wish I could claim it, but I can't. It's from a guy in Monterey, Jacob Tsypkin, who's running this:

http://auvest.blogspot.com/

I decided it's been a while (like 20-30 minutes) since I was an idiot. This is a 30 day challenge, in August (yeah, August in Monterey is like, oh, January in Monterey, so those monkeys don't suffer like you or I).

I'm using it as my "heavy wod" training during CFSB . . . yeah, I'm an idiot.

I got a gold's gym 20# vest at Wal-mart. Once you get used to the bouncing when you run all out, you're golden. (There are "better" vests) but they cost more. This was put together pretty well for $50.