Strength: 3 sets of max effort handstand pushups OR ring dips OR regular pushups
Or do one max effort set of each, in the order listed above. No kipping.
50 thrusters (45/35)
Under no circumstances should an empty barbell be dropped. The burpee penalty would be substantial.
First: 1 mile run
Modify by cutting the distance down to 800m or something else. The goal is to be done in no more than 10 minutes.
25 double unders
AMRAP in 11 minutes
The mile run and the WOD are separate, with rest in between. Record both times on the board.
The first annual Nick and Ryan Hero WOD will be held this Saturday. Any local law enforcement and firefighters are invited to attend, along with all BHCF members. The gym will open at 9am and the first heat will go at 930am. There will be no open gym. Sorry for any inconvenience. Please join us and pay tribute to Nick and Ryan.
Strength/Skill: Clean and Jerk
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder to overhead (155/105)
First: 500m row
Let’s see some PRs.
15 box jumps (24/20)
AMRAP in 20 minutes
5 handstand pushups
10 pistols (alternating right and left)
AMRAP in 20 minutes
We’re taking a short break from Wendler. Details to follow.
Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)
1 lap kb farmer carry
5 toes to bar
20 double unders
Option 1: 70/55 kb (each arm); 95/65 thrusters
Option 2: 55/35 kb (each arm); 75/55 thrusters
Strength: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)
10 kb sumo deadlift high pulls (70/55)
20 Russian twists (20/14) (total)
Strength/Skill: Squat Clean 1-1-1
Like we talk about in Fundamentals, you can’t do a proper full clean until you can do a proper front squat. If you’re still working on front rack mobility, do power cleans. This applies for the WOD below as well.
50 box jump overs (24/20)
25 squat cleans
Option 1: 155/105
Option 2: 115/75
The standard for the box jump over is to start on one side of the box and jump over to the other side. You can jump directly over if you’d like, or you can jump on top and then step or jump down on the other side. There is no open-hip requirement on the box jump over, but if you jump directly over, your feet must pass over the top of the box. You may not straddle the box.
Strength: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)
5 shoulder to overhead
AMRAP in 14 minutes
Add 5 reps to all the indoor exercises in each subsequent round (STO, pullups, pushups). The run stays at 1 lap.
Option 1: 95/65
Option 2: 75/55
If you don’t want to run due to the sun and heat, row 250m per round instead.
Check out the bar speed on the lighter (for him — heavy for the rest of the world) lifts. Unbelievable. That kind of speed is why he’s successful with the heavier lifts.
Strength: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)
Option 1: 225/155
Option 2: 165/115
RX is overrated. Don’t let chasing the RX interfere with getting the best and most productive workout for you. Click here for the whole thing.
I’ll be honest. I couldn’t care less about ‘Rx’.
As I think back to all of the pieces of the puzzle that have contribued to my development in this sport, Rx’ing workouts is nowhere on the list. There are however, a handful of practices that I see as exponentially more valuable than those two letters, here’s what has worked for me:
1.Finish every last rep, regardless of your time or placing
2.practice ‘intentional perfection’
3.write down each WOD and strength workout and your results
4.go to that “dark place”
5.study mobility WOD
Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)
6 hang power cleans (115/75)
7 barbell squats (115/75)
8 toes to bar
AMRAP in 9 minutes
Option 1: overhead squats
Option 2: front squats
Strength: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)
75 double unders
20 ring dips
50 double unders
15 ring dips
25 double unders
10 ring dips
If all the rowers are occupied, you may begin your next set of DU and take a rower when one is available.
Modify the dips by doing them on a box.
Strength: Front Squat 1-1-1
Let’s see some PRs. If you’re not feeling up to it, go lighter and work on form and/or mobility.
KB Swings (55/35)
Run 1 lap AFTER each round (5 laps total)
Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)
In 3 minutes, perform:
10 shoulder to overhead
Rest 2 minutes
Your score is the total burpees accomplished
Option 1: 155/105; chest to bar pullups
Option 2: 115/75; regular pullups
Dynamic effort lifting (speed work) doesn’t really feel all that useful, but it definitely is. Click here to read the whole article.
If you want to get stronger, training volume and intensity are the two most important variables, right? Well, a recent (May 2014) study published in the European Journal of Sports Science sheds some light on another crucial factor – bar speed.
Now, if you’re like me, you’ve always heard that you’re supposed to lift the bar (concentric) as fast as possible, and that doing so would recruit more fast twitch fibers since you’re producing more force, and more muscle fibers activated = more gains.
However, I’ve never heard anyone pinpoint how much of a difference maximum rep speed actually made – at least not with any credible sources backing them.
Well, this recent study – Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training – suggests that it makes a huge difference:
Approximately double the strength gains by lifting the bar with maximum speed each rep, as opposed to a slower cadence, even when equating training volume and intensity. VERY cool. Personally, I would have expected a difference, but not anything THAT dramatic.
Strength: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)
15 hand-release pushups
15 box jumps (24/20)
Option 1: 245/165
Option 2: 185/125
Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)
25 strict presses (75/55)
25 shoulder to overhead (75/55)
25 barbell overhead lunges (75/55) (total)
You may do the tasks in any order, but each task must be completed in its entirety before moving on to the next.
Modify the lunges by doing front rack lunges, or back rack lunges, or using a wallball for the lunges, or doing lunges with no weight at all.