Work up to 1 rep max push press.
5 Rounds – Rest as needed between rounds
5x Push press @85% 1RM
5x Kettlebell swings
Notes: A strength biased WOD today. Push Press and the Wall Balls was the business end burpees and Swings just for “fun.”
5 reps at 85% is tough to do for Push Presses but only if you really find the days 1 rep Max. It’s a “sorta” max, but useful for the days WOD. 5 sets of 5 reps at 85% is pretty basic pure maximum strength figures, and followed up with an upper body polymetric type exercise makes for sore shoulders the next day.
On our “strength” days the intensity comes from the load on the bar not the amount of time you do this in. Some times that is hard for people to understand as it seems they are always looking for the met-con bomb to go off that makes everyone gasp for air as they lay on the ground. This idea really shines through when athletes try to grab the bar immediately after the swings and can only get 1 rep out before the bar comes crashing down. Not really what we are looking for on these. As it turned out this WOD is very deceptive. For those of you out there not part of this gym, give it a go and tell me what you think. I’m always looking for feedback.
I hope everyone is doing well, see you soon.