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.