Wednesday, June 08, 2016

2016-06-09 WOD

Hulk Cycle Week 9

This workout is named after the Hulk's alter ego, Bruce Banner! Stan Lee likes to use alliterative names (like Peter Parker, Matt Murdock, etc.) because they're easier to remember. Ironically, for a few episodes, Stan Lee misremembered the Hulk's alter ego as Bob Banner, so they officially changed his "real" name to "Robert Bruce Banner" to account for the mistake!


Sigma Strength Protocol: Bench Press
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


"Bruce Banner"
For Time:
...50/40 Assault Bike Calories
...40 Kettlebell Swings @70/53
...30 Burpee Box Jump Overs
...20 HSPU
...10 Muscle Ups
Time Cap of 17 Minutes"


COMPETITORS

L-Sit Progression:
Accumulate 2:50 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.


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.


3 rounds for size:
...15 Dumbbell Strict Press
...15 Dumbbell Flyes
...15 Dumbbell Curls
Post loads for each movement.
Alternate movements between sets. Post load per movement. Try to beat your scores from week 2 and/or 6 on the flyes/curls.

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