Monday WOD – 063014

Gracie

Gracie can’t wait to be a big sister!

4th of July Schedule Update
Thursday, July 3rd: Morning Classes ONLY!
Friday, July 4th: HERO WOD 8:30am!
Saturday and Sunday CLOSED!

Programming Update
We are starting the third 4-week Cycle of Wendler 5/3/1. Just like we did after our Deload week last month, we are going to add some pounds to our Training Maxes for these next four weeks. For Bench Press and Strict Press, we will be adding five pounds to our Training Maxes. For Deadlift and Squat, we will be adding ten pounds. However, if you were consistently completing 15-20 reps on your Max Effort sets in the second wave of the cycle you should add ten pounds to you Bench or Strict Press and 20 pounds to your Squat or Deadlift, depending of course on which lifts your were completing 15-20 reps.

ALSO, we are adding some guided development for bodyweight exercises. Starting with Pull-ups and Push-up/Handstand Push-ups. This is extra work that can easily be squeezed in during a warm-up and cool down and/or before and after class. The key elements in getting better at these bodyweight movements are having a progressive plan and consistently doing volume to build your capacity. Each bodyweight program has several “Phases” or levels from zero pull-ups or push-ups all the way to becoming a bodyweight ninja. We will have further details outlined in the gym, including the work and reps, etc for each phase.

WORKOUT OF THE DAY

Fitness
1. Deadlift: 5-5-5, rest as needed

2. For time:

10 Power Cleans 135/95#
1 TTB
9 Power Cleans 135/95#
2 TTB
8 Power Cleans 135/95#
3 TTB
7 Power Cleans 135/95#
4 TTB
6 Power Cleans 135/95#
5 TTB
5 Power Cleans 135/95#
6 TTB
4 Power Cleans 135/95#
7 TTB
3 Power Cleans 135/95#
8 TTB
2 Power Cleans 135/95#
9 TTB
1 Power Cleans 135/95#
10 TTB

3. Pull-up Development Day 1

Performance
1. Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. Metcon
For time:

10 Power Cleans 155/105#
1 TTB
9 Power Cleans 155/105#
2 TTB
8 Power Cleans 155/105#
3 TTB
7 Power Cleans 155/105#
4 TTB
6 Power Cleans 155/105#
5 TTB
5 Power Cleans 155/105#
6 TTB
4 Power Cleans 155/105#
7 TTB
3 Power Cleans 155/105#
8 TTB
2 Power Cleans 155/105#
9 TTB
1 Power Cleans 155/105#
10 TTB

3. 3X20 Hip Extensions – heaviest possible, rest 90 secs

4. C2B Pull-Up Development Day 1