Tuesday, May 10, 2016

2016-05-11 WOD

Hulk Cycle Week 5

Hollow Progression:
Accumulate 1:50 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


Barbell Row:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


4 Rounds NOT For Time:
...20 Abmat Sit Up (30/20#)*
...15 Empty Bar Good Mornings*
...10 Muscle Cleans (95/65#)*


COMPETITORS:

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.


4 Rounds NOT For Time:
...20 GHDSU*
...15 Good Mornings (light weight)*
...10 Med Ball Over Shoulder Cleans (100/70#)*


Every 2 Minutes for 10 Rounds:
...3-Position Power Clean* + 1 Split Jerk climbing.
*Complex: 1 from mid thigh, 1 from just below knee, 1 clean from floor. Focus on position and form. Try to find a difficult but manageable weight.


For Time:
...30-20-10 cal Row
...75-50-25' HS Walk
Post time.

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