WOD 10 January (AM)

10 Jan

Strength: overhead press 5-5-5 (70% of goal)

Metcon: 8 rounds of 5 overhead squats (60/40kg) and 10 Toes to bar

Over the next nine weeks the Tuesday lot will be aiming towards a new 1RM for the overhead press. Using a mini-cycle programme I’ve been using myself with some success, we’ll be slowing hitting 5’s, 3’s and 1’s in the coming weeks with the aim of finishing with a new PR. Watch this space. Thursdays will be a little more random, but I’m planning to hit the Oly lifts much more for greater proficiency with these movements.

Post overhead press goals and today’s weights to comments:

6 thoughts on “WOD 10 January (AM)

  1. Man, as a beginner, some of these posts should come with a glossary. 😉 Looked up acronyms and word I didn’t understand, for other’s benefit:

    Metcon – metabolic conditioning (from descriptions, this sounds like the type of exercise that makes you want to puke, so metabolic has a nice duality here)

    RM – Repetition Max

    PR – Personal Record, not that hard to figure out

    Oly lifts – Olympic lifts (Clean & Jerk, and Snatch), when I googled I was circularly lead back… here:



  2. Thanks Chris!

    Strict Press: 3 sets x 5 reps @ 52.5kg (70% 1rm goal of – 72.5kg)


    first four rounds at 60kg, then dropped to 50kg as kept dumping the bar forward and generally struggling

    time: 18 mins

  3. No worries, learning by doing has always been my preferred approach to acquiring new knowledge, and with Google at the fingertips looking things up is really just a key stroke away!

    Keep up the great work!

  4. @Manne: won’t be long before you don’t even notice the jargon any more. Writing it down helped me learn it quicker (just a tip!).

    OHP 5 reps @ 26.5kg (70% of 1RM goal of 37.5kg)

    Metcon: 27.5kg, time: 24.47 mins

  5. @Patricia: good tip, and I’m sure you’re right. 🙂 I do keep a log after each session, so within weeks I am sure I will be as clued up on the acronyms as required!

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