WODs for Thursday 4-2-15 and Friday 4-3-15April 2, 2015
Gold- TEST- Shoulder press. STRENGTH- 4×8 Shoulder press @ approx 75%. WORK- For time 400 m run, 60 Russian KB Swings (eye level), 400 m run, 40 swings, 400 m run 20 swings.
Black- WORK- 400 m run, 30 Snatches @ 95/65, 400 m run, 20 snatches @ 115/80, 400 m run, 10 snatches @ 135
Gold- TEST- Deadlift to what AT MOST 90% full effort, especially if you have any history of back issues, and/or are not experienced with this lift. When performed correctly, the deadlift is your best and most functional low back strengthener. The issue is that under heavy loads “performed correctly” can turn into “positioned poorly” very quickly. Any and all harmful effects from deadlifting poorly are exacerbated by lots of weight on the bar so unless you are very sure of your ability to pull and fail safely, peak at the aforementioned 90%.
Strength- 4×8 Deadlift. Touch and go. Sumo or standard is acceptable. Again, max out your effort at 90% at the most.
Work- 30-20-10 for time. Row Calories. Hang Clean to Overhead 115/80
Black- Strength 4×5 Peak on the FS and Shoulder Press. Pullup Accessory work- Choose 1: a) 4×8 Ring Rows (explosive pull. Full Stop at the bottom) or b) 3x Max effort Static hold, chin above the bar with your preferred pullup grip. FS Accesory Work- Hang Squat Clean 1-1-1-1-1-1 Ascending. SP- Accessory Work- 3×8 Top Half Shoulder Press. Prehab- Scapular retractions with a band.