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

22 comments:

  1. 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?

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

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  3. 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?

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  4. set x rep

    or

    rep x set

    Thanks.

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  5. 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.

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

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

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  8. 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.

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  10. 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..

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  11. sq:165,185,205,225x2
    cu:35,35,40x2,45x2
    sgdl:155,185,205,225x2
    wd:45,50x4

    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.

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

    - This really messed me up.

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

    clean and press (strict shoulder press)

    Deadlift

    WOD:
    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.

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  14. 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

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  16. 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#

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  17. 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.

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  18. 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

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

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

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