Tuesday, May 24, 2016

2016-05-25 WOD

Hulk Cycle Week 7

General "Thunderbolt" Ross is the first ever enemy of the Hulk and appeared in The Incredible Hulk #1. He is the father of Betty Ross (Bruce Banner's love interest), and becomes obsessed with catching or containing the Hulk. His obsession eventually drives General Ross to run an experiment on himself, turning him into the Red Hulk, so he can better fight the Hulk!

In the CompWODs, there is another workout dedicated to another of the Hulk's enemies, the Abomination! Emil Blonsky is a KGB agent who was turned into the Abomination via gamma radiation (very similar to the Hulk). He is often known as one of the first enemies who was able to stand toe-to-toe and win in hand-to-hand combat against the Hulk!


L-Sit Progression:
Accumulate 2:20 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


"Thunderbolt"
AMRAP in 8 Minutes:
...30 Double Unders
...10 Clusters (aka squat clean thrusters: 115/80#)**
Post rounds/reps.


Bench Press:
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


COMPETITORS:

"Thunderbolt"
**Use 2x 45/25# DBs for the "Man-makers" (burpee squat clean thrusters) instead of clusters.


"Abomination"
AMRAP in 8 Minutes:
...2-3-4-5-etc. Ring Muscle Ups
...4-6-8-10-etc. Alternating Pistols (scale to DB step ups)
Post rounds/reps.


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.

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