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WODs for Thursday 4-2-15 and Friday 4-3-15

April 2, 2015

Thursday

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

Friday

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.

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26 comments

  1. Thursday Black WOD 18:51 rx


  2. Thursday Black: 14:57 RX


  3. thursday black 16:52rx


  4. Black – 16:22 (50, 55, 65)


  5. Thursday Gold:
    Shoulder Press- 1RM 180
    4×8=3520 (135,115,95,95)
    WOD- 18:25


  6. Black- 16:33 @ 75/95/115. WAAAY too sore for RX, but even if I wasn’t I can’t imagine what how sucky it would be,


  7. 1st day back after being out a week. Ran to the gym.

    1rm:
    SP: 72
    BP: 105
    Only got in 2 sets of 8:
    SP: 55 x 8 x 2
    BP: 85 x 8 x 2

    Thankfully Dawn drove me home so I didn’t have to run back. More tired than I realized!


    • 1rm:
      pull-up: bw + 32 – PR
      clean: 125

      pull-up: bw x 18, kip x 6 (3 sets)
      clean: 95 x 5 x 3


      • 1rm fs: 130


  8. Black – 11:54 (65, 65, 85). Had to scale significantly on snatches due to my same old shoulder issues, which unfortunately made this easier than it should have been. More weight would have put me at time that was longer than the usual rabbits …Side note, the dumpster by the CVS made the run feel/smell like we running through Somalia.


  9. Gold- had to make up FS
    1 rep max: 195
    145x4x8

    9:29


  10. Yesterday 10 Min max effort AD- 174 cals. Today 10 min max effort row 171 calories.


  11. SP max 90
    65x4x8 = 2080

    Gold 9:21


  12. Thursday black: did Fridays work since I knew I would not be able to come and also due to shoulder limitation on the snatch. Shoulder press 4×5 peak 54. Back squat 4×5 peak 107. Couldn’t do pull ups due to shoulder. Didn’t have time for accessory work. Pretty lame. Hopefully I heal over the weekend!


  13. Deadlifts – 195 max, had a mental block on it, took me several tries then realized I probably could go heavier. Last test out – 200
    4×8 @135, 135, 145, 155


  14. Black: back squats 4x5x255, bump up 10 across the board.
    Shoulder press: 160×5×4, 162×5
    Pull up: BW 205 + 40 x5x4
    6×1 squat cleans finished at 195
    Forehead to OH @115x8x4
    4×8 ring pulls


  15. Deadlift – 205
    155x3x8, 150×8 = 4920

    Gold row/hang to overhead = 17:16 rx


  16. Friday gold

    DL 1RM 395
    (Last performed Sept: 385)
    7840(245×32)

    WOD: 20:20@95#


  17. Friday Black
    Back squat 205, 215, 215, 215
    Shoulder press 125, 125, 125, 125
    Pull ups 255, 255, 255, 255
    Heaviest squat clean 175
    Top half shoulder press 95, 95, 105, 95
    4×8 ring row pulls


  18. Did Friday’s Black on Thursday due to traveling for Easter

    back squats 4×5 peak 215
    Shoulder press 4×5 peak 120

    4×8 ring pulls
    6×1 squat cleans finished at 165
    Forehead to OH at 155


  19. Friday Black

    FS-230
    Pullup- 217
    SP- 160

    Think I’m going to need to split these lifts up over a couple of days. I stayed until 2:15 and only got 3 sets done and only 3 cleans and 1 set of top half shoulder presses. I could’ve gone a little faster but hate to rush on heavy sets.


  20. Squat peak185x5…..PU 160+30×5 peak….I’ll get SP Saturday


  21. Standard DL 255
    12:49 Rx


  22. Shoulder Press
    1 RM – 70lbs
    4 x 8 @ 50lbs

    Deadlift
    1 RM – 175lbs
    4 x 8 @ 130lbs



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