Thursday: Double Strength III

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

Compare to July 26, 2011

36 thoughts on “Thursday: Double Strength III

  1. BS: 116# SP: 55#

    Row: 7.56 🙂 PR by 11 seconds!

    1. Sweet sub-8:00 2k!!!

    2. Nice job! It was great to be there

  2. BS: 165; SP: 77
    Row: 8:47

  3. BS: 84 #
    SP: 55#

    Row: 8:43

  4. bs: 172
    sp: 104
    bp: 200; 3s then 7 on 5th set

  5. 225 BS; 135 SP
    7:52 2k row

  6. 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.

    1. Tempo work FTW!

  7. 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

  8. BS: 111#
    SP: 55#

  9. BS: 94#
    SP: 60#

    1. you are so hard core lifting with stitches!

    2. how many, Jenny??

      1. 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 🙂

  10. BS: 138#
    SP: 67#

  11. 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…

  12. BS: 117#
    SP: 55#

    Row: 8:40

  13. 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

  14. BS: 135
    SP: 82 and 87
    ROW 2K: 8:12

  15. BS – 200#
    SP – 116#

    Row 1K – 3:41.7 (PR)

  16. BS: 82
    SP: 40

  17. 5×5 pistols, 3×5 db strict press @ 35# dbs

  18. BS: 116
    SP: 55
    Row: 8.34

  19. BS: 245
    SP: 115

  20. Snatch: 121
    Row: 7:26 pr!

  21. BS: 177
    SP: 99
    Row: 7:34.3. (missed PR by 3/10 of a second)

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