Tuesday, July 19, 2016

2016-07-20 WOD

Batman Cycle Week 3

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


"Hugo Strange" [RX]
4 Rounds for Time:
...250m Row
...20 Burpees
...15 Pull Ups
...Rest 1 Minute
Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for the Front Squats if you have limited time/capacity.


COMPETITORS

Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM HIGH hang C&J. Time cap of 15 minutes.


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


"Hugo Strange" [Comp]
4 Rounds for Time:
...250m Row
...20 Burpees (to a 6" target)
...15 Chest to Bar Pull-ups using the same bar!
...Rest 1 Minute
Post time.


4 rounds of:
...50' Axel Bar Front Rack Lunge (110/70#)
...30 sec L-Sit Hold
Post time.


5x10 Glute Bridge
*Don't bounce or kip the barbell. Lift with control, pause, then lower with control.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!

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