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WODS for the Week. 4-28-14 to 5-2-14 Week # 5 of 12. Record 4×5 Squat here.

April 28, 2014

This is the first of 4 weeks of 4×5 on the target lifts.   Most of you recorded a peak set on the last attempt at 4×8.  You will do the following with your wight on the bar for your first set of 5’s:

Add 10% if you  did 7-9 reps on your peak set.

Add 12% if you did 10 or 11 reps.

Add 15% if you did 12 or more.

 

You have no supplemental lifts this week and your metcons are collectively, easier.  This is what’s known as a programmed deload.  You can and should still go after your target lifts aggressively.  Here are your workouts.  

Monday:  Target- 4×5 squat for total load.  Work- 2 rounds of 40 KB swings, 30 Wallballs, 20 Burpees, 10 Box Jumps Rest 3 Mins between rounds.

Tuesday: Target- 4×5 Shoulder Press for load.  Work– EMOM x 15.  So 5 times through the cycle.  a) 2 Rope climbs Men-Head to Ceiling, Women-Hand to Ceiling b)  Airdyne Calories M-15, W-12 c) Wall Walkups  M-3, W-2 (last programmed 4-1-14)

Wednesday:  Target- 4×5 Weighted Pullups for load.  Work- JACKIE:  1k row, 50 thrusters 45/30,  30 Pullups (last programmed on 4-2-14)

Thursday: Target- Deadlift 4×5 for load.  Work– 5 RFT : 5 deadlifts @ 225/155, 10- Lunge righ /Lunge left  /OTB Hop. (last 4-3-14)

Friday:  Target- Bench press 4×5 for load.  Work– 10 minutes max effort Monostructural.  Pick one piece and stick with it for a 10 minute max effort, be it calories, distance, watts etc.  (last 4-4-14)

 

 

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29 comments

  1. FS 185, 185, 180, 180 = 3650
    WOD total time including 3 min rest 14:20 rx.


  2. F/S 235×5, 235×5, 225×5 = 3475;
    WORK: 1st round 6:10, 2nd round 7:21 total 13:31


    • Total time with 3 min rest is 16:31


  3. Athletes: record your score with rest included. So if your total work was 15:23 your score is recorded as 18:23


  4. Back squat – 155×5, 150×15 = 3,025
    went up 15% to 155. Felt super heavy.

    Work = 15:43 (with rest included 🙂 )


    • Rockstar squats.


      • So impressed, Susan!


      • You ladies are going to make me blush!


  5. 3,800
    14:46


  6. back squats: 2325.
    time 19:?? most of that time spent doing one bloody wallball at a time. curses.
    nice rant on mobility–i expect i’ll see you at hot yoga soon enough brock!


    • Hot Yoga is a great mobility venue. All the chakras and ohms and Indian subcontinent tranquility is just a wonderful, diverse bonus!


      • Namaste.


  7. BS-110, 115, 115, 120
    Work- 20:33 with 4 min rest (waiting for a kb)


    • 20 inch box, not rx’d


  8. BS – 4x5x190 = 3800
    Work: 18:51 w/ 3 min rest


  9. BS- 112x5x2, 115x5x2=2270
    Work 20:35 RX wallballs are sooo slow


  10. FS: 105x5x4 = 2100
    work: 16:17 rx’d – no rep wallballs kill me!


  11. 275,285,295,300x’s5 total 5,775 288.75 avg

    Metcon…ahhh…the dreaded “collectively easier metcon” kiss of death…how I love thee so…18:41 RX

    I have truly discovered the value of a good nights sleep today.


  12. FS 225, 235, 225, 230=4575
    Avg 228.75
    Avg last week 215

    Work
    Rd1 4:50
    Rest 3:00
    Rd2 5:38
    Total13:28rx


  13. My bad posted wrong place earlier 🙂
    BS 4500
    WOD 14:07 had to step up onto box 😦


  14. You are a beast, or should I say Super Man!


    • That comment was meant for Jeff…


  15. FS 175,175,155,155….wod 17:01rx


  16. Squats: 220 x 5 for 4
    WOD: 12:29 I think? Including 3min rest


  17. BS 2550
    Wod 17:50 scaled to step ups on tire.


  18. Shoulder press 130, 130, 130, 130=2600


  19. Pull ups + 80, + 85, +85, +85=5175
    Jackie 7:35


  20. Back squat 2550

    120×5
    130×5
    130×5
    130×5

    No WOD since I was a slack ass and didn’t make it Monday.


  21. 4900
    13:55 work 40KB, 30wb,20 burpee, 10 box jump times 2



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