Monday, May 16, 2016

2016-05-17 WOD

Hulk Cycle Week 6

Bench Press: (do one set every 3 minutes)
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


"2015 Master’s Long Chipper"
...1,000m Run
...25 Power Clean (135/95#)*
...25 Box Jump Overs (24/20")
...25 Chest to Bar Pull Ups
...50 Wall Balls (20/14#)
...25 Chest to Bar Pull Ups
...25 Box Jump Overs (24/20")
...25 Power Clean (135/95#)*
Time Cap of 20 Minutes.


COMPETITORS:

Hollow Progression:
Accumulate 2:00 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


"2015 Master’s Long Chipper"
...1,000m Run
...25 D-Ball Over Shoulder Cleans (100/70#)*
...25 Box Jump Overs (24/20")
...25 Chest to Bar Pull Ups
...50 Wall Balls (20/14#)
...25 Chest to Bar Pull Ups
...25 Box Jump Overs (24/20")
...25 D-Ball Over Shoulder Cleans (100/70#)*
No time cap.


Bill Starr HSPU Progression
Four Sets of Max Reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub dumbbell strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of Rowing and Biking. Find a partner to hang out with you and make sure you maintain a conversational pace.

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