Monday, May 02, 2016

2016-05-03 WOD

Hulk Cycle Week 4

If you're following the full competitors program, the recommended order of workouts is slightly different than how it's written on the chalkboard at the gym. However, the order does not matter as much as simply getting the work in. So if you show up a little earlier and want to knock out the L-sit and/or the Navy Boxing Pull Up Progression before class, feel free to do so! If want to it after class, that's fine too! If you don't care about following the full competitors program, that's fine too!


"DT"MOM
5 Rounds:
...Minute 1: 12 Unbroken Deadlifts (155/105#)
...Minute 2: 9 Unbroken Hang Power Cleans (155/105#)
...Minute 3: 6 Unbroken Push Jerks (155/105#)
Post total reps. Perfect score is 60/45/30
*If you did NOT finish DT within the time cap during test week, scale the weight down so you can go unbroken on the EMOM.


Barbell Row:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets."


COMPETITORS:

L-Sit Progression:
Accumulate 1:40 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


"DT"MOM
5 Rounds:
...Minute 1: 12 Unbroken Deadlifts (155/105#)
...Minute 2: 9 Unbroken Hang Power Cleans (155/105#)
...Minute 3: 6 Unbroken Push Jerks (155/105#)
Post total reps. Perfect score is 60/45/30
*If you did NOT finish DT within the time cap during test week, scale the weight down so you can go unbroken on the EMOM.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Barbell Row:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


Every 90 seconds for 15 rounds:
...1 Power Clean + 1 Hang Squat Clean
Build for 5 rounds. Drop to 80% of whatever you hit and build again. After 10 rounds, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.


Papandrea Pull:
...Build up to a heavy set of 5 with perfect form*
...3 Drop sets at 80%
*Flat back, barbell touches the chest WITHOUT ""kipping."" If it's not perfect, don't count it. Make sure you are squeezing your shoulder blades back at the top.

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