WOD 2/27/09

Push Jerk 1-1-1-1-1-1-1 reps

Daily Leaders:
1.) Ben: 197
2.) Mike: 115, 135, 155, 165, 175, 185, 195
3.) Steve: 135, 145, 157, 167, 175, 185 (failed 2x)

Julie: 93, 105, 103, 105, 93, 93 (New PR for Julie!)
Corene: 93, 95, 103, 103, 103, 103, 93
Terry: 115, 135, 145, 155, 155, 155, 135
Ian: 75, 95, 115, 135, 145, 155 (UGLY!), 95
Catherine: 45, 55, 67, 75, 85, 95, 105 (mod: sets of 5 reps except for 105 lbs for 3 reps)
Cindy: 45, 55, 67, 75, 67, 67, 67 (mod: sets of 5 reps?)
Dean: 75, 95, 105, 115, 125 (mod: sets of 5 reps except for 125 lbs for 3 reps)

I was talking with Ben tonight and he was telling me about a good progression when working on 1 rep max loads: "I would do work up to a tough set of five, then do two more sets of five at that weight, then up to a tough set of three, then two more sets of three at that weight, then start in on your singles, giving yourself the opportunity to exceed your PR on the last one or two sets. This is what I am referring to if I discuss a long warmup. It usually takes at least 45 minutes but should put you in the best position to crush your PR. I think this warmup method comes from Rip's Starting Strength."

FYI.

Oh, yea...great work everyone! We all have our weak areas. Heavy weight is my most neglected practice. So make sure you muster up the courage to work on the things you suck at. If you are diligent in addressing your weaknesses I am certain you will be very satisfied with the results. Let's do it together...