Thursday Workout: Backsquat and Shoulder Press

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)

Mobility

Test: Split jerk landing. Torso straight up and down stacked neatly under an anchored ribcage?
Mob: 1) Spend 3 minutes exploring each hip. Can you hold relax there? Use that PNF!
2) 4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
Retest: Split jerk. Bonus: Does your kipping pullup feel better too?

24 thoughts on “Thursday Workout: Backsquat and Shoulder Press

  1. BS: 133#
    SP: 77#

  2. BS: 126#
    SP: 60#

  3. BS: 111#
    SP: 67#

  4. BS: 89# SP:35#

  5. BS: 111
    SP: 77

  6. BS 177
    SP 89

  7. 155#squat
    75# press
    have know idea what my 1rep max is squat felt about right should have went heavier with press

    1. use these next few weeks to slowly work up towards a weight that feels right

  8. BS: 160
    SP: 104

  9. BS: 89#
    SP: 45#

  10. BS: 89#
    SP: 45#

  11. BS: 89#
    SP: 35#

  12. BS: 111#
    SP: 77#, but only 4 then 3 on the last two sets.

  13. BS: 57#
    SP: 45#

  14. BS: 111#
    SP: 55#

  15. BS: 133#
    SP: 99#

  16. BS: 67#
    SP: 45#

  17. BS: 99#
    SP: 55#

  18. BS: 70KG
    SP: ~99lbs.

  19. BS: 67#
    SP: 45#

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