Your WODS for the Week. 4-7 to 4-11.

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.