Strength
Back Squat
3-3-3-3-3
(Same weight as Monday; no changing weights in the middle of sets, 45 seconds between sets)
and
Shoulder Press
3-3-3-3-3
(5 pounds heavier than last week, 80 seconds between sets, no changing weights)
EXTRA WOD (if you choose to accept it and time allows)
2K Row for time
Posted In: Workout of the Day
BS @89#
SP @67#
BS: 116# SP: 55#
Row: 7.56
PR by 11 seconds!
Sweet sub-8:00 2k!!!
awesome!!!!
Nice job! It was great to be there
BS: 165; SP: 77
Row: 8:47
BS: 116#
SP: 55#
BS: 84 #
SP: 55#
Row: 8:43
bs: 172
sp: 104
bp: 200; 3s then 7 on 5th set
row on sunday: 7:33
225 BS; 135 SP
7:52 2k row
BS:82#
SP: 72#
Back Squat: 5×3, 4×3, 3×3, 2×1 at 205# with tempo of 31X1 (alternated with GHD sit-ups, same rep scheme, tempo 3110)
Shoulder Press: 5×3, 4×3, 3×4 at 105# with tempo of 30X2 (alternated with weighted chin-ups, similar rep scheme, tempo 31X1, 30# extra)
Phew… encyclopedia entries over here.
Tempo work FTW!
Back in the USA!!! And at CF Works in Tucson working with the Bare Bones Barbell Club…
BS 5×3: 175# (high bar again… so weird after so much low bar)
Snatch @75% x1x6: 100#
C&J @75% x1x4: 125#
RDL 3×3: 195, 205, 215
225#
BS: 111#
SP: 55#
BS: 145
SP: 82
BS: 94#
SP: 60#
you are so hard core lifting with stitches!
how many, Jenny??
FIVE! but I think she could have gotten away with just 3-4 if she had pulled tighter to begin with.. they’re pretty close together. martha jeff was definitely the right call… in and out in just over an hour! thanks for the advice
BS: 138#
SP: 67#
BS: 117# (ankle really stiff/slightly painful. not sure why?)
SP: 72#
Row: 8:10 (+16 seconds from PR) Better than I was hoping for at this point…
BS: 117#
SP: 55#
Row: 8:40
BS: 165#
SP: 100#
(were these lifts supposed to feel easier than last week?)
hamstrings cramped up with 800m left…..can probably thank yesterdays good mornings for that
BS: 135
SP: 82 and 87
ROW 2K: 8:12
BS – 200#
SP – 116#
Row 1K – 3:41.7 (PR)
BS: 82
SP: 40
bs: 172
sp: 104
bp: 200
5×5 pistols, 3×5 db strict press @ 35# dbs
BS 155, SP 111, 8:08 row.
BS: 116
SP: 55
Row: 8.34
BS: 245
SP: 115
Snatch: 121
Row: 7:26 pr!
BS: 177
SP: 99
Row: 7:34.3. (missed PR by 3/10 of a second)