Wednesday WOD – 042915

Lisa

Lisa during our CF Lite class!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

Mobility and Recovery Class – CANCELED

Programming Update!
Since the first wave of our Strength cycle is over, we need to do some MATH!!

To Calculate new Projected Max:
(WEIGHT X REPS X .033) + WEIGHT

– Using the weight and reps you got last week at 75%
– Your new Training Max needs to be 5-10% below your new Projected Max

To Calculate our new Training Max:
[(REPS PERFORMED – STANDARD) X INCREMENT PER REP] + TRAINING MAX = NEW TRAINING MAX

– REPS PERFORMED : # of reps you got last week @75% (Do not use more than 20 for your calculation; even if you got 45 reps!)
– STANDARD : 10 for this past wave (the 10s wave)
– INCREMENT PER REP : 5# for lower body, 2.5# for upper body
– TRAINING MAX : The # you have been using to calculate your working -sets the last three weeks (should have been 90% of your 1RM)
– NEW TRAINING MAX : The NEW # you will use to calculate your working sets for this next wave (the 8’s wave)

WORKOUT OF THE DAY

Fitness
1. Power Clean-9×3 at 75%, EMOM, TNG

2. Back Squat – 8×5@65% – rest 75s
Last set is Almost ME. Leave 2-3 in the tank.

3. Back Rack Barbell Step up – 3×10 (each leg)

Performance
1. Power Clean-9×3 at 75%, EMOM, TNG

2. Back Squat – 8×5@65% – rest 75s
Last set is Almost ME. Leave 2-3 in the tank.

3. Back Rack Barbell Step up – 3×10 (each leg)

ACCESSORIES
4. Good Mornings- 3×15, AHAP

5. Grip Training – KB Farmer’s Cary – 3×1:00, AHAP