CP Capacity - Friday, May 8th

A1. High Bar Back Squat @ 40x0; 6-8 x 5; 75 sec
A2. Weighted Chin Ups @ 40x1; 5-8 x 5; 75 sec
A3. Snatch Grip Dead Lift @ 4111; 7-10 x 5; 75 sec
A4. Weighted Dips @ 4010; 6-9 x 5; 75 sec

post all loads to comments
warm up each movement well so that each set is taxing
DO NOT use the 1st 3 sets as a warm up
stick to the speed as rx'd
40X0 = 4 sec down, 0 sec pause at bottom, Xplode upwards, 0 sec pause at top


Michael FitzGerald said...

hahaha...DJ, I hope you do this one!

CDunkin said...

i'm confused.

A3: 4111 would be 4sec pull, 1sec pause at lockout, 1sec to return to start, and 1sec before starting next rep, right?

deejay said...

the 4 seconds is always the eccentric movement, so 1 sec up, 1 sec pause at top, 4 secs down, 1 sec at bottom

CDunkin said...

thanks. got it.

Hixy said...

I hope this isn't a stupid question: Since you've called the different exercises "A1, A2, A3, A4", should they be done as supersets? That is first back squat for 1 set, then chins, then snatch grip dl, then dips, and then start all over for 5 sets total?

Anonymous said...

set x rep


rep x set


PTS said...

kept weights managable to focus on speed

BS- 155,175,200,215,215
chins- 15,25,35,45,40
sgdl - 135,135,155,155,155
dips- 25,25,35,35,45

sgdl was much tougher than i anticipated.

David said...

What should our post WOD fueling strategies be? Something like this:
>12%BF: 40gP/15gC
8-12%BF: 40gP/25gC
<8%BF: 40gP/35gC

Geoff Aucoin said...

Anon if you notice the consistent number for all exercises is '5' so that means you cycle through (as Hixy mentioned) for 5 sets.

Sweeney said...

I'm still trying to maneuver my way through a serious case of the "dum-dums" since last weekend.

I may jump back in tomorrow, but not today.

April said...
This comment has been removed by the author.
Rory Hanlin said...

Squat: 225 This was probably too heavy for true explosion

CU: 20lb

SGDL: 185

WDIP: 1.5 pood I started losing at set four, also probably too heavy

The four seconds of eccentrics sucks..

CDunkin said...


left a little room at the bottom of the squat, so my explosion was more of a slight rebound and grind to the top. back a little tender from Wednesday reminded me to keep form strict on dl's, and squats.

Ryan G. said...

BS- 175#
CU- 12#
SGDL- 195#
Dip- 12#

- This really messed me up.

CDunkin said...

just received the wod's for my qualifier next weekend.

clean and press (strict shoulder press)


5 rounds for time:

3 muscles-ups MEN / 2 muscles-ups WOMEN
30 wall ball: 20 lb medicine ball MEN / 12 lb medicine ball WOMEN
6 sumo deadlift high-pull: 60k MEN / 40k WOMEN

I would appreciate any fueling recommendations, as well as rest/recovery recommendations. Thanks.

Steve said...

BS - 135,155,185,190,190
Wide Grip Chin - BW, 5, 5, 5, 5
SGDL - 135, 185, 185, 185, 185
Dip - 10, 25, 25, 35, 35x5

David said...
This comment has been removed by the author.
David X said...

BS: 185# Just heavy enough to get that burst at the bottom.
CU: 20# Good weight and felt that burn throughout the entire set.
DL: 155, 165x3, 185 I should've have gone heavier sooner with this set.
Dip: 20#

Brent Maier said...

BS: 190
CU: 20
SGDL: 155
Dip: 20

Still a little sore from the Linda'ish workout we did 2 days ago. Gave it about 85% tonight. Didn't want to dip too deep on a bunch of negatives before competition next weekend. Tonight was all about dialing in efficiency and sticking to the 75s rest times.

This is a hard one to do by yourself because of all the numbers. One thing is for sure, my negatives were ssslllloooowww.

Todd Dyer said...

i liked this one
squat= 185 lb
chin up= 20 lb
sgdl = 225 lb
dip = 30 lb
could have gone a little heavier but I wanted to stay close to the cadence prescription and at the high end of the rep ranges

Anonymous said...

went easy on the squats recovering from knee injury.
squat 60kg
Pullups 20#
SGDL 80kg
dips 40#

Bernie said...

squat 185
pullups 15
sgdl 185
dips 10
Whew!! Tough workout! Reminded me of my stupid old body building days.