Double Down

Today is a double strength day. Work your way down the strength rotation.

If you have extra time, work on a “goat” (something you suck at).

From the Vault…

“What weight should I use?”

You wake up, nervous about what the workout of the day might be. You hope it’s not filled with some of your goats.

Phewf! Safe this time. No need to cancel.

But you notice the prescribed weight for the deadlift/overhead squat/push jerk is way more than you can do.

You come to the gym and ask, “What weight should I use?”

Before asking, you may be able to answer this one on your own. First, look for the last time we did a workout with that movement. If you used a 35# kettlebell last week, you’ll probably be doing it again (unless I told you to write in your journal to do more weight next time).

Also, check the board. I may have written the appropriate percentage of your max for the workout weight. For instance, it may be 70% of your max if you’re not able to perform a 315# deadlift.

If you’ve followed these two steps, and you’re still not sure, feel free to ask. I will pose those two questions to you, so be sure to have your numbers ready.

Robyn shows great determination
Robyn shows great determination

37 thoughts on “Double Down”

  1. Cleans x 5

    75-85-95-100-105 (PR for reps!)

    Push Jerks x 5
    45-55-65-75-80 (PR for reps!)

    Really took my time on both of these, focused on technique. Good day at the gym!

      1. Yes, that’s a psychological triumph for me. I get freaked out by heavy cleans. I’ve been hovering around the 100 mark for some time, so I hope this is the beginning of moving forward 🙂

  2. Overhead Squats x 5

    Shoulder Press x 5
    75-85-95-105-115×4 (close on 5th but not close enough)

  3. To follow up Kevin’s post about finding which weight to use for the wod – if you aren’t sure how to calculate the % of your 1-rep max, please let us know and we’ll show you how to do it. It can be a bit confusing at first but once you do it a couple times it’s easy.

  4. double down ( strength)
    shoulder press
    70, 80, 90, 95, 100

    front squat
    105, 115, 125, 135, 15

    5s X 5r

    pumped for tomorrow

  5. Wu x2

    Back Squat x5
    135 – 155 – 165 – 185 – 185(PR #5 and for reps)

    Power Snatch x5
    95 – 115 – 125 – 135×6 – 140×1 (not a pr but getting use to the heavier weight)

  6. Wux2
    Strength x3. Front squat
    Muscle ups in a row
    3 – 2
    Rob Brydges

  7. Mob
    WU x 2

    Back Squat 3’s

    I decided to do some rowing for my second strength:

    4 rds of 500m row

    1rd= 2:24
    2rd= 2:13
    3rd= 2:11
    4th= 2:10

  8. Warmup
    Press (3) 55 60 65 70. 70 felt so easy…I decided to try a 80 for one rep…but had no luck
    Cleans stuck with 105 to get a cleaner clean. Thanks for the tips Kevin.

  9. Push Press x 5
    65-75-85-90-94 (x 4)

    Cleans x 5
    65-75-85-95 stayed there..keep pulling with my arms! Really need to work on this.

  10. Push Press X 5


    Power Cleans X 5


    Nice sharing the bar today Jeremy.

  11. Chantal Guérette

    WU x 2
    Double Strength
    Cleans : 5 x 50-60-70-80-85
    Front Squats : 5 x 65-75-85-90-95
    I was suppose to work on Push Jerks and OHS but I hurt my shoulder last week and I don’t want to mess it up more… I’m thinking of stopping everything that is “shoulder to overhead” for a little while. Any suggestions for a physio ?

  12. Oly Class
    50 no show burpees efff
    10 mins DU practice
    WU 10’s: lunges(45#), Good AMs(45#), KBS(35#), wall balls(14#), pull-ups black band
    Jerk Dip Squat x5
    Snatch Push Press+OHS (3+1)
    3 Position Cleans (floor, mid, hang)
    115- 1 successful reps and at least 10 fails. Sigh. Frustrating.

  13. WUx2

    Strength – Push Press X5

    Foam Rolling+ Lacross Ball+ Planks
    Also some Bar MU’s

    13.3 is going to be a fun one!!!

  14. mob and WU x 2 (working on dips without band… up to 4 unbroken)

    push jerk 3 rm to 90

    ohs 3rm

    tried DU’s without shoes… OUCH! not recommended

  15. WU x 1

    Way too much waiting for the WOD announcement.

    WOD 13.3

    AMRAP 12mins
    – 150 wall balls
    – 90 DU’s
    – 30 Muscle Up

    Score: 150 wall balls (10:25) + 50 DU’s

    Really happy with that. On October 19th I did 120 wall balls in 10mins.

  16. 13.3

    242 Reps…made it to 2 Muscle ups..1 Rep PR from last year

    Thanks to the cheering section and judges again tonight! Appreciate you guys coming out 🙂

  17. mobility
    Oly Wu

    Jerk Dip Squat x5

    Snatch Push Press + OHS (3+1)

    3 Position Cleans (Floor-Mid-Hang)

    Great Oly class today now for a rest day then 13.3. Great job on 13.3 everyone really exciting to watch.

  18. 13.3 – 143 wall balls. 18 reps pr. I’m happy about this, especially 12.4 is probably one of the last times I did wall balls!

  19. Mobility
    Wu x 2
    Back squat X 5


    Power Cleans X 5

    135-155-165-175-185 (x 3)

    Fun sharing the bar with you Jeff , crazy watching you push press what I back squat.

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