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WODS for the Week of 5-19 to 5-23. Please record 4×5 squat/ & Nancy here.

May 19, 2014

This is your final week of 4×5 sets on the Target Lifts.  As per the final week of 4×8, please peak on your final set, that is to say, go to failure and/or form breakage.  That value (weight and total reps on your peak set) will be scored as well, and should be noted by you. 

Work Capacity is hard M/T eases off W and gets intense again on TH  and F.  But recall, the following week things are easier.  

Congrats.  You are 2/3rds done with strength bias.

 

Monday- Target 4×5 Squat.  Supplemental–3×5 Temp Controlled, Xtra Low HBBS,  Work–Nancy 3RFT 400m run, 15 OHS @ 95/65

Tuesday- Target 4×5 Shoulder Press.  Supplemental–3×5 Top Half Shoulder Press, Work–3 RFT 15 T2B, 15 s2o, 15 box jumps, 15 Hang Cleans

Wednesday- Target 4×5 Pullup.  Supplemental–3x Max Effort Pullups (kipping/butterfly etc) , Work–Instructional/Open Gym/Mobility period.

Thursday- Target 4×5 Deadlift.  Supplemental– 3×5 Deficit Deadlifts (Shoelace start), Work–5×500 m row E3MOM

Friday- Target 4×5 Bench Press.  Supplemental– 3×5 90 Top Half Bench Press,  Faux-Elizabeth 21-15-9 Hang Squat Cleans 115/80, Ring Dips

 

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15 comments

  1. FS 235, 237, 238, 237=4735
    Avg 236.75

    3rds nancy 7:52rx


  2. Front Squats: 235×5, 235×5, 235×5, 240×4 failed and dropped on the 5th. Lowered my avg. Overall to 224.25 compared to last week 227.50
    I have been going lower in my squats by using a target.
    HELEN 3 rounds RX: 10:17 better myself from last 10:35. Went unbroken on the overhead


  3. BS = 4000 (down but, had a weird twinge in a muscle in left leg so didn’t push)
    Peak = 1640
    Helen 3 @ 65 = 8:44. I probably should have gone RX but, was worried about the leg twinge.


  4. bs – 110, 115, 115, 120×7
    Nancy -@50lbs, 10:39


  5. BackSquat 295×20 = 5900 Peak set 295 x 6


  6. BS 155×19 = 2945

    Nancy 10:52 rxd (a minute faster than last time – 11:56)


  7. BS-120x5x4=2400
    Peak 120×6
    Nancy- 11:06 @18lb bar Previous 12:04 w/ 18lb bar—one of these days I’ll graduate to a real bar :-/


    • Michelle, that time is NOW. I think you can pull off the 30 if you want to. You’ll have another chance next month.


  8. fs: 95×5, 105×5, 115×5, 120×3 = 1935
    Nancy: 10:25 with 50lb OHS – first time doing OHS in a very long time – last time was 10:26 with overhead lunges which is much easier for me to do


  9. 295X20 5900 total 295 avg…DUH!

    Nancy 10:15. RX Very happy with my score. Down from 12:39 last time. All OHS unbroken. Last time it took me 3 attempts to get all 15 on round 3…my cardio must be getting stronger :):):)

    Gonna be SORE!!!


  10. FS 175×5, 180×9, 160×7……wod 10:32 65lbs


  11. Back squats: 225, 230, 225, 230 last set x 8
    WOD: 8:40


  12. BS = 3,115

    Nancy = 15:16 at 65lbs



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