140519

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Today we begin the second four week wave of the cycle. As such, we will be making some adjustments to our Training Maxes before we calculate the our weights based off of the listed percentages. 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 have been consistently completing 15-20 reps on your Max Effort sets 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 are completing 15-20 reps.

Power

1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Bent Row – heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.

Conditioning

12 minute AMRAP of:

Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg

Do Work

17 thoughts on “140519”

  1. Power:
    1.)175, 195, 215, 235
    2.)275×5, 320×5, 360×7 (no belt)

    Acc:
    1a.)205, 205, 205
    1b.)210, 230, 250

    Conditioning:
    2 rds + 3 KBS

  2. Power:
    1.)175, 195, 215, 235
    2.)275×5, 320×5, 360×7 (non T&G, belt less)

    Acc:
    1a.)205, 205, 205
    1b.)210, 230, 250

    Conditioning:
    2 rds + 3 KBS

  3. 1) 185-205-225

    2) 255-295-335×13

    a) 125-135-135
    b) 200? not sure but had an actual RH today.

    Cond 3 Rds and a few meters
    400m row instead, nowhere to run today (drop in gym)

  4. Power
    1) 205
    2) 260, 300, 340×14

    Acc
    A) 160
    B) did back ext on ghd, one set with 25# others just BW

    cond: did outlaw way wod (strict pull ups bother my shoulder lat area)
    4rds+200m run with 17s left

  5. Clean: 185 (pulling from plates is dumb, and my hand ripped so I stopped.)

    Dead: 300,345, 390×8

    Bent row: 185,205,210 (5lb pr lol)
    Ghd swing reverse hyper sub: done

    Cond: 2 rounds almost another 400

    Connectivity: done

  6. My De load week consisted of shooting drills and o- courses all week at a swat conference.
    I’m 3 weeks from a powerlifting meet so I’m not going to be going crazy with the ME sets.
    Did regional pull-up / OHS wod first
    RX: 5:15
    Dead: 345,400,455 all x 5

  7. Power
    1.) 250#
    2.) 9 reps @ 320#, -1 rep from day 1, but steel plates this time. I’ll take it

    Accessories
    1.) 155#, still trying to stay super strict on these
    2.) no Hyper

    Cond
    **2 rounds + 400m run in 11 minutes

    **had to start my class

  8. Power
    1) 5RM 230#

    2) 315×5, 365×5, 415×6

    ACC

    1a) bent over rows 225#

    1b) RDL 275# does anyone know if this is actually an acceptable sub??

    Conditioning
    3 rounds and 2 pull ups

    • The reverse hyper is kind of a recovery movement. Sure there is a strength component but your posterior chain is only under tension for short bursts and it creates a lot of dynamic stretch for those muscles as well as rotating the sacrum a bit which is good recovery from deadlifts. Heavy RDLs are gonna be more taxing on the CNS and probably aren’t the best sub after alreay pulling heavy from the floor. Light good mornings would be my first choice followed with some dynamic hamstring stretching and/or low back mobility.

      /2cents

      • Hey I appreciate the reply. I never really looked at reverse hypers before like that (probably because I’ve never had the opportunity to use one) but I will take your advice with the light good mornings and dynamic stretching. Thanks again.

  9. 1) 225
    2) 260 x5, 300 x 5, 340 x 12
    Acc: 1) 145 x 3
    2) done on back of ghd w 20lb medball
    Conditioning: 2 rds + 15 kbs rx

  10. Power
    1) 205, 225(4)
    2) 300/345/390×6

    Accessories
    1a) 165
    1b) bent over seated db fly

    2a) 4×10 strict pullup
    2b) 4×20 russian kb swing (32kg)

  11. Connectivity
    done
    Power
    1)135
    2)227×5,262×5,297×7
    Accessories
    1a)155×10,165×8,165×10
    1b) BW 3×20
    Conditioning
    15 min AMRAP
    20 double unders
    20 Ring Dips
    20 Russian KB Swings @70#
    4 rounds + @0 Double Unders

  12. M/28/#155/NorCal
    Power
    1. 195 (felt so good during the warm up but bit off more than I could chew. Got 2 reps at 215)
    2. 225-260-290(15 reps, felt really good!)

    Accessory
    1. 140-150-155
    2. Done with 15lbs

    Conditioning
    Did Rudy’s- 3 rounds +14KBS. Rx.

  13. Power
    1) 145
    2) 190,220,250-10

    Accessories
    1a)125,135,145
    1b)sub goodmornings 45,55,65

    Conditioning
    1round for time (due to time constraints) 4:21 @50#

  15. 1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
    Did power position, in the power rack (no blocks)
    40/50/60/65/70kg

    2) Deadlift:
    5@85kg
    5@100kg
    17(me)@112.5kg

    3A) 3X10 Bent Row – heaviest possible, rest 60 sec.
    70/75/80kg
    3B) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.
    Subbed with RDL 90kg flat

    4) 12 minute AMRAP of:
    Run 400M
    20 Strict Pull-Ups
    20 KBS 32/24kg

    2rounds

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