Double Strength II: Back Squat and Shoulder Press

Strength

Back Squat
5-5-5-5-5
(10 pounds heavier than two weeks ago; no changing weights in the middle of sets, 60 seconds between sets)

and

Shoulder Press
5-5-5-5-5
(5 pounds heavier than two weeks ago, 65 seconds between sets, no changing weights)

EXTRA WOD (if you choose to accept it)
4 hill sprints (to the telephone pole across from Beer Run)
Jog or walk back to the starting line, allow 3-4 minutes for a full recovery before starting the next sprint. These are all out, nothing left in the tank sprints.

32 thoughts on “Double Strength II: Back Squat and Shoulder Press

  1. BS: 111
    SP: 55
    No WOD
    Sick, short on sleep

  2. BS: 77×5(5)
    SP: 72×5(3), 67×5(2)

  3. BS: 3 x 99 and 4 x 111 b/c I can’t add
    SP: 5 x 55
    3 sprints b/c apparently I can’t read, either 🙂

  4. BS@100
    SP@ 60, but failed on 4th rep of 4th set. DIdn’t finish. Either I overestimated my abilities, or being sick has really taken a toll.

    No WOD, bc of the sickness.

  5. BS: 167#
    SP: 72#

  6. BS: 109#
    SP: 50#

    4 rounds, 1 min rowing sprint, 3 min rest: 262 / 259 / 258 / 254 (12m PR from two weeks ago)

  7. BS: 82#
    SP: 37#

  8. BS: 165#
    SP: 94#
    4 rds 1 min rowing sprint/3 min rest. 292, 295, 294, 293 meters

  9. BS: 190
    SP: 110

  10. 212# BS no SP.

  11. BS: 87#
    SP: 55#

    4 hill “sprints”

  12. BS: 99#
    SP: 50#

  13. BS: 77#
    SP: 50 #
    w/ sprints!

  14. BS: 235
    SP: 105

  15. BS: 105
    SP: 55
    4 sprints yay!

  16. BS: 180

    SP: 135×5, then 5×117, then 157×1

  17. BS: 111# (probably can go heavier, but fatiguing quickly)

    SP: 67# (solid all the way through)

    Sprints on the bike: 3 x 30 seconds (ran out of time)

  18. BS: 105#
    SP: 55# last 2 reps of last 2 sets were roughhh

  19. BS: 155
    SP: 77, 77*4, 72, 72 , 72 (whoops, overestimated what I could do)

  20. BS: 133#
    SP: 60#
    Thanks Jason for the tips on the low bar position!

  21. BS: 143
    SP: 72

    …and 4 hill sprints

  22. bs: 167
    sp: 95
    bp: 195

  23. BS: 95
    SP: 45 (started at 55…fail)
    hill sprints: ~ 45s each

  24. Did this on Friday
    BS: 132
    SP: 77

  25. BS:127
    SP: 82
    4 Hill Sprints

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