- Warm-up + some practice handstand push-ups
- Test for Shoulder Press 1RM
- 10 handstand push-ups (scaled using blue/blue exercise bands)
- 25 box jumps @ 24"
- 35 pull ups
- 50 wall ball shots @ 16lbs
- 100 double unders
- 200m run w/ 20kg weight
New Shoulder Press max is 50kg, up from 45kg back on 3/25/2010. I had two failed attempts at 55kg. Also, had Jamie (wifey) video the shoulder press attempts for reviewing my form. Will have to see if I can get those up here somehow.
I did the workout as Rx'd, minus scaling for the HSPUs and weight on the wall balls. Time was 17:12.
Despite my earlier complaints about the shoulders, taking it easy on Weds seems to have been worth it as I actually felt pretty good during the workout. Extra time spent stretching prior likely helps. I was burned at the end of this, though, and took a quick shower before jumping (ok more like slowly lowering myself) in the tub filled with water as cold as it comes out without adding ice to soak for a bit; and then I iced several different areas of my shoulders, elbow, and wrist. Felt good for a while and now it's down to the kind of burn that just says I worked really hard and am probably going to be VERY sore tomorrow.