Sunday, July 17, 2016

2016-07-18 WOD

Batman Cycle Week 3

Technique Primer:
...6x1 Tall Jerk

Pause Jerk:
Every 90 Seconds for 10 Rounds:
...1 Pause Jerk at 90-100% of 1RM.
From the blocks. Full 1 second pause in the dip position, AND a full 3 second pause in the receiving position of the jerk. Pressing out is a no rep. Make sure you are in the correct position when holding the receiving position of the jerk.


"Mad Hatter" [RX]
20 min AMRAP of:
...20 Air Assault Bike Calories
...40 Kettlebell Swings (53/35#)
...80 Double Unders
...40 Slam Balls (20/15#)
...20 Toes to Bar
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Endurance Progression
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediately switch to kipping (or butterfly). If regular kipping pull ups are too easy, do C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict add a weight vest next time.


"Mad Hatter" [RX]
20 min AMRAP of:
...20 Air Assault Bike Calories
...40 Kettlebell Swings (70/53#)
...80 Double Unders
...40 Slam Balls (30/20#)
...20 Toes to Bar"


3x2 Overhead Pause Squat, with a 10 sec pause at the bottom of each rep.
*Goal is position not weight! No belts and lifters allowed.

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