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WODS for the week of 4-14-14 to 4-18-14. Strength Bias Week 3 of 12

April 14, 2014

Monday-

Target-4×8 Squat Movement for total load.

Supplemental-3×5 Reverse Lunge for load/completion.  85%

Work- “Nascar Your plates” 5 RFT of 8 Back Squats 225/145,  8 S2O @ 135/95

 

Tuesday-

Target-4×8 Shoulder Press for load.

Supplemental- 3x Max Effort Dumbell Burnouts.

Work- 5 RFT of 30 Doubles/15 Grasshoppers.

 

Wednesday-

Target-4×8 Pullup for load.

Supplemental- 3×5 Scapular Retraction

Work- HELEN  3 RFT of 400 m run, 21 KB Swings, 12 Pullups.

 

Thursday-

Target-Deadlift 4×8 for load.

Supplemental-Alternate deadlift (Sumo or Standard) equal weight as the target but only 3×5.

Work- Reverse ladder Squat cleans 95/65, Burpees.  25-5, 20-10, 15-15, 10-20, 5-25

 

Friday-

Target- 4×8 Bench Press for load.

Supplemental- 3x Max Effort Pushups.

Work- 10-8-6-4-2 for time.  Ring dips, Wallballs, Snatch from the hang 95/65.

 

 

 

 

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18 comments

  1. FS 4×8 210, 215, 220, 205=6800
    6800/32=212.5 average.
    Week 1 average lift was 210. Not much of an increase but I’ll take it.

    NASCAR 3rds + 8=56reps
    I’ve never finished this workout. EVER! And I’m pretty sure we were 20lbs lighter today than last time.


  2. FS 4 X 8 165, 165, 165, 155 = 5200
    NASCAR-scaled to 175 squat and 125 Shoulder to Overhead-finished 5 rounds right at the 10 min bell.


  3. Front Squats: 205×8, 205×8, 200×8, 195×8 = 6440 avg. 201.25 not where I want to be.
    Back Lunge 135
    NASCAR: did not finish! 4 rounds + 4 squats = 68 RX.


  4. BS – 3200.
    Work – 3+14 @90/60


    • Last time was 4 even at 115/65 with a spotter


  5. STRENGTH

    FS 225×8, 225×8, 225×8, 230×8 = 7240

    avg. = 226.25

    WOD

    3 rounds complete, +3 reps = 51 RX


    • Aaron those are impressive numbers on your Front Squats!!


  6. Back Squats 250,250,255,260 Total 8,120

    NASCAR 70 reps RX I will finish this next time! I was pretty sore and very careful every rep and really took my time in transitions…Im go
    nna be real sore tomorrow.

    I had to do the math. 16,670 lbs total in Back Squats today.


    • Avg on 4X8 was 254.25, up from 245 last week. Today was my first day using knee wraps.


  7. Back squat 3960 (120×8, 125×24)

    NASCAR 9:57 @ 115/75

    Last time I didn’t finish at 115/65 but that was also 8-9 weeks post baby.


  8. BS 4×8: 185, 185, 195 & 185 = 6,000#
    3×5 Lunges + 24kg KB
    WOD = 8:06 @ 105 / 85


  9. BS- 90, 95, 95, 90 =2960
    Lunges✔️
    NASCAR- 66 reps @85/60 up from 54 reps same weight from August ’13


  10. BS: 185, 190, 190, 185
    NASCAR 7:12 rx’d


  11. Andrea
    BS: 135, 145, 150, 150
    NASCAR tried it Rx, but didn’t finish. 4 rounds + 8 BS

    I started with a 1rep max of 165
    My goal is to finish this cycle over 200


  12. FS 155,155,155,135×8


  13. BS 185 X 8, 185 X 8, 205 X 8, 205 X 8
    NASCAR 9:57 scaled 175/125 I’m just not as strong as the big boys!


  14. BS 3240 total
    NASCAR- an ugly 66 @ 85/65
    Back twinge made me stop with a minute left. urgh.


  15. BS 205 x 32 = 6560 = up 240 from last week
    FS 155 x 3 – Last week only did 2 sets at same weight since left hip hurt.



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