Thursday Workout: Back Squat & Shoulder Press

Buy In – Day 3 Diesel Crew Shoulder Rehab Protocol

Untimed 2 Rounds, 15 Reps Each

  • Pull-up Retraction
  • Barbell Overhead Shrugs
  • Push-up Plus
  • Posterior Capsule Stretch

Strength

5-5-5-5-5 Back Squat (same weight as Tuesday; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)

and

5-5-5-5-5 Shoulder Press (6o to 70%, 60 seconds between sets, no changing weights)

30 thoughts on “Thursday Workout: Back Squat & Shoulder Press

  1. I couldn’t make it in yesterday but was hoping I might be able to get in a 2k row either before or after today’s WOD. Might that be possible, time and space permitting?

    1. we can fit you in before 5PM or on the tail end of the 5Pm or 6Pm classes.

      1. Awesome, thanks! I’ll shoot to do it at the end of the 6 pm class.

  2. squat- 111 shoulder press- 75

  3. Shoulder stretch, shoulder stretch some more, and then a bit more…

    Back Squat: 104#
    Shoulder Press: 50#

  4. Back squat: 89#
    Shoulder press: 89#

    There might have been a shoulder stretch or two in there…

  5. back squat 104
    shoulder press 67

  6. BS: 104#
    SP: 45#

    Loved the pull-up drills, Ben!

    1. oooh, what pull up drills did you do?

      1. We did 5 second holds at the top with a 3 to 5 second controlled descent (chin-up grip works best). This is a great way for people still struggling with strict pull-ups to start getting strong, especially near the bottom position of the pull-up. Today is a great day for pull-up work at the end!

  7. BS: 148×5
    SP: 89×2, 99×4

  8. 155 x 5, 99 x 5

  9. BS: 77#
    SP: 35#

  10. bs: 138#
    sp: 67#

  11. bs: 111#
    sp: 77#

  12. 155 x 5, 95 x 5

  13. BS: 160#

    SP: 99#

  14. BS: 35#

    SP: 25#

  15. BS: 89#
    SP: 55#

    +

    2k row: 8:10

  16. BS: 45# or 55# (I’m still figuring out the math w/ the weight of the bar + kg/lb =P)

    SP: 37#

    Can’t wait to up the weight!

  17. sp – 89# – rep 5 was a bit of a struggle
    bs – 133# – more weight next round

    2K row 7:14 and it sure helped having Aaron suffering next to me.

    1. Seconded–misery loves company. Thanks for joining me in the 2k even though you’d just finished a 1k.

  18. BS 77#, SP 40#

  19. Gretchen Kittelberger February 12, 2010 — 10:46 am

    FS: 3-3-3-1-1-1-1 (111-111-111-111-121-121-126)

    3 Rnds: 5 unbroken thrusters (89#) and 10 rope pull-ups
    4:25

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