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WOD for Wed 4-1-15

April 1, 2015

Black (formerly 4×5)

Wednesday is devoted to mobility and recovery.  You should soon be sore from Monday’s strength sessions and possible Tuesday (not this week but going forward)  if you are not at least somewhat sore, double check your intensity.  Monday is collectively the toughest day of the week in this program.

You DO have some measure of workout.

Deadlift 4×5 Peaking.  Heaviest set should not exceed 90% of full intensity.

3×15 GHD Back Extension

Stretch, Mobilize and Therapy roll.

If you want more work, I recommend 10 minute max effort AD, c2 or treadmill.

Gold (formerly Linear Progression)

Contrary to the way it was originally posted, please perform your bench press 1 rm and subsequent 4×8 TODAY vs tomorrow.  Unless you are not going to be here in which case please default to the shoulder press.

Test 1 rm- Bench Press

Then 4×8 @ 75%

Work Capacity

Max reps in 3 Minutes

5 Pushups

10 Situps

15 Lunges

rest 1 minute x 5 cycles

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10 comments

  1. Black 325 X 5
    GHD 3 X 15
    AD 5 min


  2. Deadlift 265×5
    GHD 3×15
    Bike 7 min
    Row 5 min


  3. Deadlifts 325 x 5
    GHD 3 X 15
    C2 ROW 50 calories
    Roll and stretch


  4. SP – 73, PR. 4×8 @ 55, 57, 58(7), 55


  5. Jason- Gold Member

    Bench Press: 1RM 245

    4×8 total: 5080
    (185×8,185×8,170×7,155×6)

    WOD: 67,62,60,50,60=299


  6. Not sore THIS week???!!!


  7. I think the Nine inch nails playlist or wendy’s company helped me today.
    95# 1 rm bench.
    total 2360
    388 on the workout: i think it was 82, 78, 83, 76, 71.


  8. DL 301lbs x 5 peak


  9. Bench Press
    1 RM – 85lbs
    4 x 8 @ 60lbs


  10. 4×5 dead lifts peak @150
    Ghd back extension 3×15
    Mobility



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