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Your WODS for the Week. 4-7 to 4-11.

April 6, 2014

Testing week is behind us, and NOW the real progress kicks in.  Now you should all have marks to EXCEED  on the target lifts.  While last week you did 3 sets of 8, this coming week and the two thereafter you will go 4×8.  So, obviously your total load will increase, but what we want is for the AVERAGE WEIGHT ON THE BAR   to exceed last week.  So if you’re score in the squat was 4800bs you averaged 200lbs per rep on the 3×8 last week.  Therefore we want you averaging 205 or more across the 4 sets this week.  

The remainder of the strength bias program has an assistance or supplemental lift, related to and meant to drive progress in the target lift.  These movements may also serve to reinforce weak points, balance a joint and/or keep your total workload for the hour where it should be.  Treat these seriously as they will play a big roll in your advancement,

Metcons are included but please remember that your priority during this phase is the Strength portions.  Dont take it easy on your lfit because you want a better HELEN time. 

Monday 

Target Lift-  Squat (back or front) 4×8

Supplemental-  Alternate Squat 3×5 (if your target lift is back squat, your supplemental is front squat and vice versa)

Work- Tabata Shuttle Run/ Tabata Russian KB swing.  Lowest score scores.

 

Tuesday

Target Lift- Shoulder Press 4×8

Supplemental- Push Press 3×5

Work-  FREDDY’S REVENGE:  5 RFT- 5 S2O @ 185, 10 Burpees

 

Wednesday

Target Lift- Weighted Pullup 4×8

Supplemental- 3x Max Effort Unbroken Supine Rows

Work- Amrap in 8:  8 Wallballs, 8 Toes 2 Bar

 

Thursday

Target Lift- Deadlift

Supplemental- 2×20 GHD Back Extension

Work-  DIANE:  21-15-9 Deadlifts @ 225/155, HSPU’s

 

Friday

Target Lift- Bench or Close Grip Bench

Supplemental- 3x Max Effort Unbroken Ring Pushups

Work- 3 rounds of LYNNE- Max Effort BW Bench press followed IMMEDIATELY by Max Effort Pullups.  Score is total reps.  mandatory rest 5 mins between rounds.

 

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34 comments

  1. Front Squats 175x8x4= 5600. Last week’s total was 4760. Up 840 lbs.
    Alternative: Back Squats 3×5 = 2975
    WOD: Push Ups sub for shuttle run due to class size.
    P/U = lowest score 10
    KB. = Lowest score 12


    • Recall that last week was only 3 sets vs 4 this week.


      • Naa, Larry said he was hitting some roids for this cycle. He said he was going all Mark Walberg in Pain in Gain up in this piece.


      • 4760 across 3×8 is 198.33 across 4×8 it’s 148.25


      • I was just taking total pounds from last week and subtracting this weeks total. I should have clarified how to score the difference between last, this and upcoming weeks.


  2. BS = 185, 195, 205 (x2) = 6320 – Avg at 197.5
    FS = 155(x2) – Didn’t do the last set due to soreness in left hip
    KB = 11
    PU = 5


  3. 1 rep max front squat 205
    3 x 8 at 155=3720
    3 x 8 back squat= 3720
    KB 13
    PU 10


  4. BS = 165, 175×2, 165 = 5,440 – avg 170 (last week avg 155). Up 1,720 lbs.
    FS = 3×5 = 2,025
    SR = Lowest score 8
    KB = Lowest score 8


  5. BS – 115×8, 120x8x3 = 3800
    up 1040 (did all sets at 115 last week)

    pushups – 11
    kb – 13


  6. BS- 1rm =130 (same as test out weight last strength cycle)
    3×8=2080 (100, 80, 80)

    Shuttle- 9
    RKB- 12


    • That’s


      • That’s pretty good maintinence, Michelle! You are poised to go higher.


  7. FS: 95×8, 100x8x2, 105×7 = 3095 – bar slipped out of my fingers on the last rep – sorry to Whitney and Dawn for giving them a minor heart attack!

    kb: 13
    shuttle: 9


  8. STRENGTH
    FS: 215×8, 215×8, 225×8, 225×8 = 7040

    BS: 245×5, 245×5, 245×5 = 3675

    WOD
    Low KB score: 10

    Low Shuttle Run score: 8


    • good to see you on here. let me know if you have any questions about posting as you are finding your way around here.


      • by the way, nice job kicking my butt in the strength stuff today.


    • Very good numbers!


  9. FS 4×8=205, 215, 215, 205=6720
    BS 3×5=205, 225, 245=3375

    Kbs 13
    Shuttle sprint 9


  10. BS 32 X’s 245 = 7840 total lb

    FS 205 X’s 205 Total 3090 total

    In order…
    KB 12
    Shuttle Run 8


    • correction 205 X’s 15 3090 total…X’s205 would’ve been tough!


  11. MONDAY

    Strength: 3×8 @ 155#, 1×8 @ 175# = 5,120

    WOD: Shuttle 8, KB 10


  12. FS 145, 155, 145, 145 x 8 reps…..BS 195 x 15 reps…. SR 9 / KB 12


  13. BS 195 X 8 x 3, 205 X 8
    FS 155 X 5, 165 X 5 X 2
    KB 13
    PU 8 🙂 what was I thinking on those first three sets
    I LOVE THIS STRENGHT CYCLE!!!
    Sound the lunk alarm…


    • This must by Glen?…


  14. Because I got accused of being the next Aaron Johnson for not writing on the board:
    Monday:
    BS – 100, 95, 95, 95. Down from all 100 last week
    FS – 80
    Work:0(11) for kb, 0(7) for push-ups. Took one round off to stretch my back both times so score is zero, other number is my lowest round

    Tuesday:
    SP – 50×7, 50×7, 45, 45. Down from all 50 last week. Sore back
    PP- 65
    Freddy’s revenge – 9:07 at 60#


    • he called you the ‘a’ word? ouch


  15. Monday: 1RM BS 145
    3×8- 115, 105, 105= 2600
    KBS low 11
    SR low 7


  16. Tuesday: Shoulder Press, 145×8, 145×8, 140×8, 135×8 = 4520
    Push Press, 155×5, 175×5, 185×5 = 2575
    Freddy’s revenge capped at 10 min. Pull off the floor. 60 reps @ 185


  17. SP – 3,840
    PP – 1875
    Freddy – 7:47 @115


  18. SP 115 X 8 125 X 8 135 X 8 135 X 8
    Push Press 145 x 5 145 x 5 155 x 5
    Freddy’s revenge scaled to low 135 sorry Brock don’t sound the alarm just yet I’ll add the weight 7:25


  19. Zoe:
    BS= 4×135=4320 last week my highest rep weight was 130, and FS=1550

    Tom:
    FS=6040, BS=3175


  20. BS 3×8 = 4,000lbs (165×8, 165×8, 170×8)


  21. Back Squat – 7040
    Front squat @ 165
    Push-ups 8
    KB – 10


  22. back squat – 175, 185, 185, 185 all x 8



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