Wednesday, July 27, 2016

2016-07-28 WOD

Batman Cycle Week 4

Azrael (Jean-Paul Valley) was an ally of Batman who ended up becoming the new Batman when Bane broke Bruce Wayne's back. Azrael was a successful Batman for quite some time, taking down Bane and cleaning up Gotham after Bruce Wayne went into his mystical rehabilitation. However, he was unable to cope with the stress of being Batman and eventually went temporarily insane. After Bruce Wayne's spine was mystically healed, he came back and subdued Jean-Paul Valley to reclaim the mantle of the Bat.


1RM Low Hang Squat Clean & Jerk:
...Find 1RM with a full 1 second pause in the low hang position. NO "banging" or "heaving" the weight. Focus on the technique and form!


"Azrael" [RX]
25-20-15 reps for time of:
...Assault Bike Calories
...Front Squats (135/95#)*
...Pull Ups*
*COMPETITORS: Front Squats (165/110#) and C2B Pull Ups. Post time.


COMPETITORS

EMOM for 10 minutes:
...1 Low Hang Clean High Pull at 110% of whatever you hit from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.


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


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 (turn-out or weighted).


Glute Bridge
...5x6 reps, increasing loads

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