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Wods for the week of 4-20-15 to 4-24-15

April 19, 2015

GOLD-  This is your first week of 4×5 as opposed to 8’s.   This is probably the most valuable third of the 9 weeks.  ANy uncertainty about procedure should be gone, and your familiarity with the lifts is now pretty good.  Bump your weight on the bar up 10% from your heaviest successfully completed set of 8 and adjust from there.  Additionally, you will see many of the same metcons you saw in the first week of 8’s.  Be aware of your respective scores so you can compare and hopefully, progress.

Monday-  Primary- 4×5 Pullup.  Accessory- 3×10 Dumbell Row. Work- Freddy’s Revenge 5 RFT 5 S20 at 185/115, 10 burpees

Tuesday- Primary- 4×5 Squat.  Accessory- 3×16 (8 per leg) alternating lunges.  Work- 30-20-10 Toes to Bar/ Wallballs

Wednesday- Primary- 4×5 Bench Press. Accessory- 3×8 Ring Press (Weighted dips, strict BW dips, kipping dips, ring pushups, scaled pushups).  Work-  3 on 1 off x 5 for reps  — 5 pushups, 10 situps, 15 airsquats

Thursday- Primary- 4×5 Shoulder Press, 3×8 Seated Dumbell Shoulder Press.  Work- 400 m run/60 KB swings, 400 m run/40 KBS, 400 m run/20 KBS.

Friday- Primary 4×5 Deadlift.  Accessory- none.  Work- 30-20-10  Row calories/ Hang Clean to Overhead 115/80

BLACK-  last week of 4×5.  Next week we will reduce your reps in a conscious decision to rest the athlete (typically referred to as “deloading”)

Monday-  4×5 Squat/Shoulder Press/Pullup based on Friday’s peak x 5.  Accessory-  Squat 1×20 @ 60% of Primary.  SP 1×20 @ 60% of Primary.  Pullup-  Max reps bodyweight x 1 Attempt.  Any style.

Tuesday-  Double metcon.  30-20-10 Toes to bar/Burpees.   rest 5 minutes  30-20-10 KB Swings/Situps.

Wednesday- Deadlift 4×5 for peak.  Accessory-  3×5 Deadlift from 3″ blocks.  Rest, roll, recover

Thursday- Work- 30-20-10 Row Calories/ Hang Clean To Overhead @ 115/75.  Rest 10 Minutes.  5 Minute max effort airdyne for calories.

Friday- 4×5 Squat and Shoulder Press for peak.  Set your 5 rep PR if possible.  Accessory 3×8 Wide Grip Pullups.  Squat- Work to a Heavy Single.  Shoulder Press- Work to a heavy single.

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49 comments

  1. Back squat 245 all sets
    Shoulder press 140 all sets
    Pull ups + 105 all sets
    Accessory 20 back squats at 145
    Shoulder press 20 at 85
    Pullups 50 reps (only tried this once)


  2. Black: Back Squats 285×5×4 very happy with my progress. 1×20 @170
    Shoulder Press: still having right shoulder impingement issues. 160x5x4. 1×20@95
    No pull ups. Tried bodyweight but at full extension there is sharp pain.


  3. Gold
    pull ups – 4×5 at body weight

    Freddie’s Revenge 8:32@95 (6:47@85 last time)


  4. gold:
    4×4 ring pullups
    3×6 ring rows
    3×10 not sure what they are called

    freddie’s revenge: 10:09 @ 85lbs – s2o sucks and hurts


  5. BS 265 across all sets
    SP 140 across all sets
    Pull ups +60 all sets


  6. BS-140, 140, 3×140, 130
    SP-4@65, 4@65, 62, 63
    Pullup -5@129.5, 4@129.5 1@BW(127), 4@129.5 1@BW, 3@129.5 2@BW
    Only got in SP accessory
    1×20 @40lbs


  7. Injury is forcing me to the Gold side. I’ll be transitioning to that programming from here out and keeping the weight on the lighter side of things.

    Pullups 218X’s19 total 4,142 lbs. BW plus 38lb vest.
    Had a sharp pain on underside of forearm at the top of my pull-up, this stopped me short on a rep.

    Freddies Revenge @ 155 lbs in 7:19


  8. Pull-ups: 1 x 5 @ BW (127) +5
    3 x 5 @ BW +7.5
    Freddy’s revenge: 7:15 @95 lbs
    I thought no I’m ready to go up in weight.


    • * I think I’m ready to go up in weight.


    • I was 10lbs lighter than you and 2 minutes slower. ~Guess Who….


  9. No BS, SP 117×4, 113×15 (66×20), PU plus 45×20 (17+12 max pullups) forearms and grip was shot


  10. Monday black: back squat 115,115(missed last rep), 110,115
    Shoulder press: 57 all sets
    Pull-ups: bw(108)x 3 sets, bw+2.5 x 1 set. Accessory: shoulder press 1×20 @35, squat @70. Max rep pull ups: 6,7


  11. Black wod 1 ties to bar / burpeees 7:59
    Wod 2 kb swings / sit-ups 3:56


  12. Gold
    Front Squat 2450 (120x5x2, 125x5x2)

    Wallballs/T2B – 10:55 rx


  13. Tuesday Gold

    Backsquat 4X’s8 135,155,185,185

    Sandbag lunges- check

    T2B/WB 8:21…I did the T2B/burpees on saturday in 9:26. I think I definitly fatigued quicker on t2b today from that.


  14. Black
    T2b/burpees 11:54–30t2b, 30 knee raises
    KB/sit-ups- 4:40 rx


  15. Tuesday Gold:
    FS: 105 x 5 x 4 = 2100
    sandbag lunges 3 x 16 @ 40lbs

    wb/t2b: 9:34 rx


  16. Tuesday black: T2B/burpees: 9:23 (30 t2b, 30 knee raises) accidentally took 6 minutes of rest. KB/sit-ups 5:29 Rx


  17. Gold:

    Made up yesterday’s Pullup work:
    BW + 10 across all sets

    FS:
    175x2x5
    170x2x5 =
    3450

    30-20-10 row for calories and WB in 9:25 then 5 min rest and 30-20-10 KB and sit-ups with ab mat in 4:25


  18. Pull-ups – 11@bw, 9@bw+5
    FS – 105, 105, 110, 110 (1 rep was 115 – I’m pleased)


    • SP – 65, 67, 70×4, 65
      DL – 165, 170, 175, 180


  19. Front squat: 125 x 5 x4
    This lift degraded the most during pregnancy. I’m hoping it will come back quickly.

    Bench press: 90 x 5 x 1
    95 x 5 x 3

    2 round: 400 run 30 cal row 20 over the rower burpees in about 14 minutes.
    I was going to do 3 rounds but didn’t do the 2 round nearly as fast as anticipated and ran out of time. I will do it again another day (hopefully faster than today). Good recovery workout.


  20. Wednesday
    Bench 4×5: 4080
    Wod: 300


  21. Wednesday Black
    Peak set deadlift 295


  22. Gold
    Bench 1960 (95×5, 97×5, 100×10)

    pushup/situp/squat = 628


    • That’s crazy fast Susan!


  23. Wednesday Gold:
    cgbp: 85×5, 95×5, 100x5x2 = 1900

    work: 537 (3+ rounds each time)

    Pulled weeds, cut back trees & bushes and raked for 3 hours

    Tennis match tonight


  24. Wednesday black: deadlift 135, 155,145,145. Accessory stiff leg deadlift 3×3: 95,95,105.


  25. BP 3,620

    Missed 2 reps at 215, next time I will do all reps at 205. I was figuring out my weight on the fly today, it was my first attempt at BP.

    Ring Dips 4 X 8 strict no kip

    WOD 568…lots of people 600 plus scores…incredible! This was a real BURNER!


  26. DL peak 296lb


  27. Wednesday Black
    DL: 326×5 peak
    BP: 210×5 peak


  28. Black Thursday : 11:21 RX
    Bike: 73


  29. Black Thursday 14:15 rx
    Bike 89


  30. Gold
    SP 145,145,150,155 2,975 total

    WOD 11:25 RX


  31. Thursday Gold:
    SP: 55×5, 45x5x3 = 950
    some hspu with negatives

    work: 10:55 rx

    I think I overdid it yesterday. Everything hurt today. Won my match though!


  32. Gold

    shoulder press – 1640 (82x5x4)

    work – 9:02 rx. 19 seconds faster than last time.


  33. Gold
    SP 135,140,140,140 total: 2775

    WOD 18:07 RX


  34. SP – 1,450lbs (70/75/75/70)
    Did the accessory DB SP at 15/20/25
    For the work portion I did “Brockway” get ups. They are similar to the Turkish getup, but a lot more fun!!


  35. DL
    225, 235, 235, 235 = 4650

    CGBP
    115, 115, 115, 120×4 = 2205


  36. Black Friday : Peak Back Squats 300 x5
    Peak SP 175×5 failed on 185
    PR 1×206 Shoulder Press


  37. Black
    Peak back squat 255
    Peak shoulder press failed on 5 th rep of 145
    Max back squat 1 rep @265
    Max shoulder press 1 rep @155


  38. Bad training week. Cranky baby. Poor diet. Blah blah blah

    Deadlift: 185-195-195-195
    (Same weight I did 8s at last week)
    Shoulder press: 85-90-90-90(4)

    Did a few met cons and heavy OHS.


  39. DL 205,255,255,255 = 4,850

    WOD 17:24 RX…I hope to never feel as close to death again in my life. EVER.


  40. Black- BS just a few sets at 135(knee still hurts) SP peak 125 1rm 146 PR by 6lbs


  41. Mon. SP 65,65,65,70×4 FS 95,95,100,105 PU 4LR
    Tues. Knee Raise, 16kg bell Wk1: 11:47 Wk2: 5:41
    Fri. SP 65,67,68, 68.5 FS 95,105,110,115 Pu 4LR
    SP 1RM=81 FS 1RM=130 PU Wide=1×8 BB2LR


  42. Thurs. 21:37@65
    Skip bike run later


  43. Friday black: back squat: 105,115,120,105. Shoulder press: 55,57,58,59 1 rep max: back squat 135. shoulder press 66



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