I hoped you all liked the Masters Qualifier wods last week. They were challenging and they gave me ideas of what we need to be working on throughout the year. We can all be better, faster and stronger and ready for next year!
There are copies of some excerpts from Mark Rippetoe’s book, Starting Strength, on the bench by the racks. Some of you have been asking questions that will be answered in that paper. You may take a copy and put it in your book. I am assuming everyone who is lifting with this program has a book and you are recording what you are doing. There is no way to progress if you have to guess every time what your work sets are going to be. Your goal is supposed to be lifting 10, 5 or 2 pounds more, depending on the lift, each time you lift. This is progress that is consistent and steady. When we get to the stage that we no longer are able to make progress, we will be ready for the next book!
MONDAY 5-4-15 Strength WOD: Back Squats empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weight x 2 reps Work Sets: add weight x 5 reps x 3 sets "Baseline" For time: 500 meter Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups TUESDAY 5-5-15 For time: 5 K Run* *to Mercato and back, watch the construction! WEDNESDAY 5-6-15 5 Rounds for time: 25 Calorie Row 16 Chest 2 Bar Pull-ups 9 Handstand Push-ups THURSDAY 5-7-15 Strength WOD: Shoulder Press empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weight x 2 reps Work Sets: add weight x 5 reps x 3 sets For time: 30 Bear Complex* (95, 65) * Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1 Bear Complex FRIDAY 5-8-15 3 Rounds for time: 50 Wall Balls (20, 14) 40 Double Unders 30 Kettle Bell Swings (53, 35) 20 Lunging Waiters Walk Steps (35, 25) 10 Box Jumps (24, 20) SATURDAY 5-9-15 To Be Arranged If I can arrange for someone to be at the gym on Saturday, there can be Open Gym. I will be in Iowa for Lydia's graduation! If you are interested in coming that day let me know and I will try to make arrangements for that to happen.