WODs for the week 4-4-16 to 4-8-16

With testing behind us, this is the first week of what will be the usual format for this training block going forward.  In brief we do the primary lift, which will stay the same from week to week.  Then a supplemental or accessory lift that will change from week to week and is meant to drive your progress in the primary lift.  Following that we’ll do some measure of work capacity, skill development etc.

Recording your primary lift numbers is CRUCIAL.  Almost every week will base it’s starting point off of last weeks numbers.  We also really stress being consistent.  Sporadic attendance is OK when the programming is less regimented but doesn’t work great currently.  If you know that you NEED a day away from the gym or life will often pull you away, Wed or Th or the best days to miss.  You could quite easily, and with no loss of performance, push your pulling action on Wednesday into and alongside Tuesday’s backsquat,  or move Thursday’s Bench Press to Friday’s and pair it with the deadlift.

The primary lifts are all 3×8  and all performed on a  2-1-1-1 tempo,  which is 2 seconds on the descent, 1 second pause, 1 second rise, 1 second at the top.  Start at 5% heavier than last week’s heaviest set.  You may find that too easy in which case go up another 5%.

Monday:  Primary Lift- Shoulder Press.  Accessory- Single arm, Seated Dumbell/KB Press  3 sets each arm  x 6-8reps.   Work- 3 RFT/15 minute cap- 15 reps each of Toes 2 bar, Shoulder to overhead @ 115/80, Box Jump/Stepup @ 24/20, Hang Cleans @ 115/80

Tuesday:  Primary Lift- Back Squat.  Accessory- E3MOM X 3 — 30 Second Parallel Squat Static Hold @ 50% of A.  Work-  10 Min Max effort your choice– Doubles, Airdyne, Ski erg, Row, KB Swings, Stepups, Wallballs.

Wednesday:  Primary lift– Pullup or Barbell Row.  Accessory-Pullup athetes 3 x 6-8 reps of the row.  Row Athletes– 3 x 6-8 Top Half Wide Grip Pullups. Technique/Work- Rope Climb Technique OR  Rope Climbs for time.  Men 5 Ascents.  Women 3 Ascents. Rest to recovery, x 3 sets.  Score is Total Time.

Thursday:  Primary Lift– Bench Press or Close Grip Bench.  Accessory – Lying Dumbell Triceps Extnesion 3 x 6-8 reps.  Work-  Run 800 m, 10 rounds of 10 pushups, 20 situps, Run 800 M.  Last performed 7-13-14

Friday: Primary Lift– Deadlift or Sumo Deadlift.  Accessory- 3x 6-8 reps Snatch Grip Deadlift.  Pause 1 Second At 1″ off the ground.  Start at 50% of A.  Work-  21-15 -9 Overhead Squat @ 115/80, Burpee Box Jump.