Monday, July 18, 2016

2016-07-19 WOD

Batman Cycle Week 3

Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Bane" [RX]
3 Rounds:
...10 Power Clean (135/95#)
...15 Back Squats (135/95#)
...20 Push Ups
Post time.


COMPETITORS

Technique Primer:
...6x1 Scarecrow/Tall Snatch

Every 2.5 Minutes for 7 Rounds:
...2 High Hang Squat Snatch at 90-100% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the high hang before each lift.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression 4:
...5x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"Bane" [Comp]
3 Rounds:
...10 Power Clean (185/135#)
...15 Back Squats (185/135#)
...20 Ring Push Ups
Post time.

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