Wednesday, August 10, 2016

2016-08-11 WOD

Batman Cycle Week 6

Split Jerk
[RX]
Every 90 seconds for 10 rounds:
...1 Split Jerk @ 80-90%

[Comp]
Every 90 seconds for 10 rounds:
...2 Split Jerk @80-90%
Use blocks if needed/available.


"Original Elizabeth" [RX]
21-15-9 reps for time of:
...Squat Clean (135/95#)
...Ring Dips
Time cap of 15 minutes. Post time.

"Amanda" [Comp] (instead of "Original Elizabeth")
9-7-5 reps for time of:
...Ring Muscle Up
...Squat Snatch (135/95#)
Time cap of 15 minutes. Post time.


COMPETITORS

Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-110% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-110% of your 1RM Jerk"


Sigma Strength Protocol: Push Press
...3x4, build to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression:
...6x5 False Grip Body Rows
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.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps @ 80-85% of your 1RM
*Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just below the knee before explosively standing back up to full extension. Use lifting straps if grip is a factor.

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