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WODs for the Week 4-13 to 4-17. 1 PM cancelled on Wednesday the 15th.

April 13, 2015

GOLD-  This is your last week of 4×8.  Next week the scheme changes to 4×5.  Please continue to document carefully.  Your progress is very much dependent on doing so.

Monday: Primary- 4×8 Pullup for total load. Accessory- 3x Chin above the bar static hold.  b) 3×8 Bent row. Work- AMRAP in 10: Max UNBROKEN sets of 5 Push Jerks @ 135/95.

Tuesday: Primary- 4×8 Squat for total load.  Accessory- 4×1 Singles Ascending (get an observer to judge your depth).Work- AMRAP 10- 1 Turkish Get up, 3 walking lunges, 1 Turkish Get down, alternate hands. Work- 2 on 4 off x 5 Airdyne Intervals

Wednesday: Primary- 4×8 Bench press for total load.  Work- 2 on 4 off x 5 Airdyne Intervals.

Thursday: Primary- 4×8 Shoulder Press for total load. Accessory- 1) 3×5 Push Press 2) 3×10 Dumbell Tricep Extension.  Work- 200 Ab contractions.  Athletes Choice.  Not for time.

Friday: Primary 4×8 Deadlift. Accessory 3×10 PVC Cobras.  Work- 30-20-10 Toes 2 Bar, Burpees

Black-  You have 2 more weeks in the 5’s.  By now, EVERYONE should be appropriately heavy on Monday’s.  Every set should be a challenge.

Monday: 4×5 Across of Squat, Shoulder Press, Pullup.  Record ALL sets and reps. Accessory-  Squat 3 Singles – Alternate (back or front, whichever you are NOT doing).  SP- 3x Max Effort HSPU.  Go strict if you can do 5 or more.  Kip if you must.  Pullup- 3×3 Negatives.  10% Heavier than Primary.  Jump up, 4 second smooth, even descent.

Tuesday: 3RFT, 15 reps of Toes to bar, S20 135/95, Box Jumps 24/20, Hang Cleans 135/95

Wednesday:  4×5 Deadlift.  peak at 90%.  Accessory- 3×10 pvc Cobras.  Rest and recover.

Thursday: 3 RFT- 3 Muscleups (rings rxd, but do Bar if you have them, C2B is the scale) 10 Squat Cleans 135/95, 20 Wallballs 20/14

Friday: SP and Squat for Peak.  Record Peak Set.  Accessory- sp 3×3 push press. Squat- 3×8 GHD Back Extension.

Friday:

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43 comments

  1. Hey- Careful readers will note the inclusion of airdyne intervals twice. Wednesday is the correct programming. Tuesday is a mistake, please disregard.


  2. So, these are basically notes to myself…. but for anyone who bothers to read them… I am frustrated because I was not able to do the strength cycle last week due to competition prep and this week I will be in Iowa Wednesday-Monday so I am squeezing in everything Today and Tomorrow and not only and I doing that, but I am working a 12 hour day so I had to sneak everything in this morning and do it FAST.

    I did FS and Pullup-
    FS- 145, 155, 155, 160 = 4920 (up from 4640 two weeks ago)
    PU- BW, BW, BW+2.5×6, BW
    Struggle here. I think I probably couldn’t have completed the 3rd set with more rest in between. I did BWx32 two weeks ago.


    • Also, not able to do any of the accessory work- which SUCKS! I can’t wait to be back on track next week!

      And for the Garage Games on April 25th 🙂


  3. Monday Black:
    SP 175×5, 176 x3 then 2. Failed to do 5 consecutively on the 2nd set. Drop to 171×5, 166×5. Having some shoulder pain.
    BS 276 x5x4
    PU DNF due to shoulder pain.
    FS singles ended up at 255
    HSPU 25, 28, 31 STRICT = 81 slight pain.
    Due to home obligations I had to leave before all work was done


  4. Monday Black
    Back squats 235 x 5 got all sets
    Shoulder press 137 x 5 got all sets barely
    Pull-ups + 105 x 5+ 100 x 5 + 100 x 5 + 100 x 4


  5. Monday Gold
    Pullups 4×8 @+1

    Push Jerks @85 – 13 sets


  6. Monday: Gold:
    4×4 ring pullups @ bw
    4×5 ring pulls

    played around with the agility ladder – singles match tonight & wanted to save my shoulder for serving


  7. Monday black: shoulder press 55 4×5 (missed the last rep of the last set). Back squat 110 4×5, pull-ups bw x15, +1 x 5. (Got one complete set of 5, the others I had to do last 1 or 2 of the set with a band). Accessory work: pull up negatives 3×3 @+5 lbs.(should’ve gone heavier). Front squat singles: 90,95,100,105(pr). HSPU: first time attempting. Started with 2 ab mats and worked my way to 1. Did 3 singles thanks to Brock’s help with technique.


  8. Monday Black
    BS 245, 245, 255, 255 (I know we are supposed to do the same across all 4 sets but after my 2nd at 245 I felt I had more in me and needed to go up.)
    SP 135 across all 4
    Pullups +57 across all 4

    FS 185, 205, 225, 245


  9. did pull ups, slowly getting better. sl. ow. ly.
    work: 13 @75#.


  10. Tuesday Black: 12:55. T2B was SUCKED especially when you do them next to Greg who flies thru like it’s a walk through the park!!


    • Greg informed me back on Jan 3 2014 I was 15:31. Shaved 2:36 off my time


  11. Tuesday Black
    12:58 rx.


  12. Tuesday
    front squat – 4×8@110 = 3520

    Did the turkish get ups – have no idea how many I did.


  13. Tuesday
    FS: 95 x 4 x 8 = 3040 – hurt my wrist playing tennis last night and the last set I was barely holding onto the bar with my index finger only

    turkish get ups rx – 10


  14. Tuesday black: 129 reps @65lbs. I have GOT to figure out how to cycle my T2B better. Hard workout! You know you are doing awesome when brock stands behind you and chuckles.


    • Jen, You are getting better daily! I applaud the ambitious choices you make when it comes to setting up your bar!


      • Ambitious is a kind way to put it. My scores are certainly suffering but trying to not worry about that and get stronger. Everyone excuse my poor choice of language during this adjustment time, lol.


  15. Went this morning to fit my lifts in…

    DL- 195, 200, 205, 215 = 6520
    Up from two weeks ago at 190x4x8 = 6080

    CGBP- 95, 100, 100, 105 = 3200
    Up from two weeks ago at 95x4x8 = 3040


    • Work Black 14:51 RX- T2B were rough!!!

      Work Gold 9


  16. Tuesday- did Monday
    BS-135
    SP-65
    PU-129.5


  17. Wednesday Black
    Deadlift 245, 265, 285, 245 x 5


  18. Wednesday Black: 245, 275, 345, 300 x5


  19. Wednesday Black: Deadlift 4×5 135,145,160,135


  20. DL 316 (bwx2)


  21. Wednesday Black
    DL: 245, 275, 295, 316
    BP: 185, 195, 205, 185
    Cobras: 3×10


  22. Thursday Black: 13:57 C2B, 135 on squat cleans and 10′ wall balls.


  23. Thursday Black
    19:09 rx


  24. Thursday Gold
    4×8 SP 4000 (125)
    3×5 push press 145,165,165


  25. Black- 15:23 scaled to pullups & 75lb


    • You killed it Michelle. Good job! Thanks for cheering me on during wall ball hell.


  26. Thursday Black: 19:17 @65lbs, pull ups. Got a couple chest to bar but saw that it was going to degrade very quickly so I switched to pull ups. Used the 14#wb which is new for me. Added about 5 minutes to my time though 🙂


  27. cgbp: 95 x 8 x 2, 85 x 8 x 2 = 2880
    sp: 55 x 8 x 4 = 1760
    played a singles match yesterday morning and felt it degraded bp & sp today

    100 abmat/100 ghd


  28. Black 16:11…..bmu, hc 115, wb 1 round and push-ups the last two rounds ( knee is sore)


  29. Andrea
    Not sure why I have been posting. I’m going to try to jump in here
    Monday 4×5
    FS 155s
    SP 92s
    PU BW (151) – I hate PUs and don’t push hard enough on these. How do I expect to ever get better?!

    Tues 11:32 Rx

    Wednesday DL 4×5
    195, 205, 225, 215

    Thursday 9:?? C2B


    • Friday 4×8 to peak
      FS – 145, 155, 160, 150
      SP 90, 92, 95, 90


  30. I have done a poor job recording my scores. And I can’t remember things from day-to-day, hour to hour, minute to minute, so I will start recording them here.

    Front squat: 115 x 8 x 4
    Pull-up: BW (127 lbs) x 8 x 2
    +1 x 8 x 2
    Deadlift 185 x 8 x 2
    195 x 8 x 2
    Shoulder press: 75 x 8 x 1
    80 x 8 x 3


  31. Friday black: back squat 4×5: 105,110,115,115. Shoulder press 4×5: 53,55,57,57. Accessory: 3×10 row with 15# dumbbells. Push press 3×3: 75, 80(dropped #3), 75. Ghd back extension with 12#. 3×8. Assuming since I could do my peak sets another time I could’ve gone heavier but it sure felt like 100%.


  32. Black Thursday
    13:00
    Bar muscle ups
    95 lbs. kept it light due to back

    Felt great about getting all five bar muscle ups in a row all three times! Had previously never attempted stringing them together.


  33. Monday: SP 60, 65, 65, 67; FS 90, 95, 95, 100; PU 4LR, 3/4LR

    Thurs. 3RFT PU 2 w/4, 1 w/3; Sqt Cleans 2 w/ 65, 1 w/ 70; WB 2 w/ 10 1 w/ 14 2 Sets of Burpees Time: 20:05

    BS Singles 110, 120, 125


    • Tues. SP and HC @65 KR/Step=145 14 minutes



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