Thursday: Double Strength IV

Strength

Press
5-5-5-5-5
(5 to 10 pounds heavier than last week, 80 seconds rest)

Power Clean
3-3-3-3-3
(5 to 10 pounds heavier than last week, 90 seconds rest)

Extra Credit WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Scale to ring rows.

Extra credit wods are uncoached, so time them yourself. Not to be done in morning or after last class in the evening.

Compare to Sept. 29th, 2010

31 thoughts on “Thursday: Double Strength IV

  1. Not to nitpick but isn’t it supposed to be presses and squats?

  2. The past weeks have been press and squats, however, because we did heavy front squat today I wanted to give your quads a break tomorrow. We will make up the squats on Friday.

    1. Gotcha! Sounds good, thanks!

  3. SP: 5-5-3-3-3 @ 72# (arms & shoulders still fried from Tuesday)
    PC: 116#

    1. PU Ladder on Saturday: 5 rnds strict

  4. SP: 5×5 @ 72#
    PC: 92#
    Feeling So Good!

  5. SP: 132
    PC: 175 – thought it was 165, and could not understand why it was so damn hard! Stupid kilos…

    Pullup ladder with odd numbers, 1,3,5….15 deadhang, then 17 and 19 butterfly might have done 21, but wanted to be able to use my hands for the rest of the day!

  6. SP: 60# first round, then 57# (changed to 5×4 rep scheme)
    PC: 89#

    Ladder: 8 rounds, pull-up negatives

  7. SP: 127 (Shoulders still smoked from HSPU wod!)
    PC: 207
    WoD: 5,6,7,8 then 9,10,11 butterfly

  8. SP: 104 rd 1+2 (fail rd 2 on 5th rep)
    99- rd 3-5 (fail rd 5 5th rep)
    PC: 155
    Ladder: 8 rds strict PU

  9. sp: 121# 5-5-5-4-3 darn
    pc: 155# all 3s np
    ladder: 1-10rds strict, 11-14 kipping

  10. Shoulder Press: 10 sets of 5 at 105# with tempo of 20X2, alternated with sets of 5 bodyweight chin/pull-ups with tempo of 20X1.

  11. 77, 126, 7 pu’s

  12. SP: 60# (5-5-5-3-3)
    PC: 89#
    Ladder: 4 rounds, strict PUs

  13. SP: 67#
    PC: 99#
    WOD: 8 RDS, rb

  14. SP: 42#
    PC: 57# (haven’t done in a while!)

  15. SP: 77#

    GM 5×5: 67#
    One legged lunges off bench 5×5: 20# (this is a good weight)

    WOD: 13 rounds

    1. Thought SP was 3-3-3-3-3 oops…

  16. SP: 57# (5-5-5-5-4)
    PC: 72#
    PU: 11 rds+10 (7rds BB rest GB)

  17. SP: 77
    PC: 126
    WOD: 13 rounds (thanks for staying after Dave!)

  18. SP:100
    PC:131
    WOD:12 rounds

  19. SP: 60 (5-4-4-4-4)
    PC: 85

  20. SP: 20# DBs (shoulder/clavicle area is cranky)
    PC: 82#

  21. On my own…
    SP: 65#
    PC: 80#
    …I think. Not sure how much the bar weighs. I think it’s 15#, but it may be 20#.
    Yes, it’s my bar. No, I don’t have a scale or a way to check it so this is my best guess, but it all felt damn heavy.

  22. SP: 35#
    PC: 57#
    WOD: 8 rds, BBPUs

  23. SP: 60# – couldn’t squeeze out that 5th rep on the last set 🙁
    PC: 77#

  24. SP- 57#
    PC- 82#
    9 rounds of pull ups

  25. PC 140 5 reps each, SP 111 5-5-5-3-3

  26. Saturday makeup
    SP: 60# but did 3-3-3-1-1-1 as my shoulders are STILL shot from Tuesday
    PC: 104, 110 – was having form issues today
    Pull-up ladder, 8 rds strict

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