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WOD for 11-21-14. Weekend Schedule. Strength Bias Closeout notes.

November 21, 2014

Friday is the LAST DAY of our 9 week strength bias programming slant. You would be wise to spend a few moments reflecting on how far you’ve come, and how weak and worthless you were just a handful of weeks ago. If this is your first strength cycle, you can expect 15% gains across the board. If you’ve done more than 2 strength cycles, da Gainz become smaller and are very hard fought. Be proud of 2-5% iprovement. Cherish your newfound strength. It is easier to keep it than it was to get it.

Test-outs will begin as early as Saturday at open gym from 10-12. We’ll have 1 hour of open gym from 10-11 on Sunday as well. Depending on many factors, you could probably test out on the deadlift, Shoulder Press, and possibly the pullup over the weekend. Please make sure Whitney, Jade or myself is observing you, and can verify your depth, ROM etc. It would really suck to bust your ass on a 25 second shoulder press that wipes you out, only to have me say, “Great Effort but I was messing around with Spotify and didnt see it, so let’s do it one more time.”

M-T-W of next week will be test out days as well. There will be workouts programmed, but the test out is your priority. We want you to have optimized circumstances and deliver your best efforts.

TPECF

Strength 4×8 Bench Press for load

Strength 2 Wide grip Bench Press 3×5 @ 85% max effort

Work- 12 Minute Clock

30 Burpee Box Jumps

then
@135/95
1 Clean, 1 Jerk
2 Cleans, 2 Jerks
3 Cleans, 3 Jerks
etc

OPEN ATHLETES

FS and SP
4×2 for peak. 2 reps is not a misprint.

WOD is Open workout 11.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)

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14 comments

  1. Platinum Athletes- 4×8 should be 4×3. Sorry about that.


  2. OPEN WORKOUT : FS 185×4, 235×2, 255×2, 275×1, failed on #2 (275)
    SP 145×2, 165×2, 185×2, 185×2
    OPEN WOD. 20 of the longest minutes EVER. 6 ROUNDS + 16 RX


  3. Bench peak 265
    WOD 6 rds 7 cleans 2 jerks scaled 115
    Previous 5 rds 6 cleans 5 jerks rx
    Maybe a small net gain or a wash.


  4. Bench peak 110, failed at #2 on 115
    work – 9 rounds plus 1 clean at 75#, last time I did 9 rounds plus 9 cleans at 70#…..about the same?


  5. Bench- peak 95…got 2@97
    Work- 67 @70lb


  6. peak cgbp: 97

    work: 7 rounds + 2 cleans @ 80 = 58 (last time 8 rounds + 4 cleans @ 65)


  7. BP: 225 peak
    WGBP: ✓
    WOD: 49 reps (6 rounds + 7) rx


  8. BP tried to test out. Testing in I was at 170, today I failed miserably at 175. I thought for the most part I felt really good going in today. Def a lot of pain in my hand after my attempts. Ill be glad when this is all over and I can heal up…Ill give it one more try next week.

    WOD 79 reps RX @ 135…made me feel a little better about myself.


  9. Cgbp peak 200. Attempted 205 but only got 2

    Work 73 reps at 135.


  10. SP 160 X 2, 165 x 2, 175 x 2, 185 X 2
    BS 185 X 2, 205 X 2, 225 X 2, 245 X 1 ops missed second one
    Work out… 6 rounds + 10
    Tough Week, but I love it!


  11. Bench 4×3 Peak 195#

    30 Burpee Box Jump WOD = 7 full rounds (score 56) @ 115#


  12. 91 reps at 80

    My bench sucked 😦 Totally bummed… Only got 115lbs for a peak set.


    • I didn’t write down my last score! Ugh! Wish I had something to compare too.


  13. SP: 115, 120. 122 all x2 then 125 x 1
    FP: 205, 210, 215, 220 all x2
    WOD: open 11.5 – 7 rounds plus 12 reps



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