Workout: Crossfit.com 6/7/09
Warm Up: 500m Row (try to set a PR)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
There is no scaling for todays WOD. If the movements are new to you, start light. Here is a great video of all 3 movements. Notice the differences. The lower body does not move at all during the Shoulder Press (no dip or knee bend). The Push Press has a dip and drive the weight up. Finally, the Push Jerk, is a dip, drive, then dip back under the weight and stand. Go through all Shoulder Presses first, then move to Push Press, then move to Push Jerk. Ideally you increase weight each set, and go to failure. Starting weight for next movement is about failure weight for the previous movement. Example, if you fail on your 5th set of shoulder press at 135#, start your first set of 5 Push Press right around that weight. Post to comments with any questions.
Article: “How to Improve Scapular Stability For Healthy Shoulders“, The Life Spotlight
“Keeping the shoulders healthy is an issue that is near and dear to me because my left shoulder is anything but healthy. It’s an issue that I deal with on a regular basis, always having to be conscious of how my activities may affect my shoulder and always trying to make it stronger”
I know there are many of us with shoulder issues. Here’s a great article about keeping the shoulder healthy.