Thursday, September 01, 2016

2016-09-02 WOD

Batman Cycle Week 9

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


"Blockbuster" [RX]
For Time:
...50 Box Jumps
...40 Push Ups
...30 Pull Ups
...20 Front Squats (135/95#)
...10 D-Ball Over Shoulder (70/50#)
Post time.


COMPETITORS

"Blockbuster" [Comp]
For Time:
...50 Box Jumps (30/24")
...40 HSPU
...30 C2B Pull Ups
...20 Front Squats (185/135#)
...10 D-Ball Over Shoulder (150/100#)
Post time.


Every 90 Seconds for 10 Rounds:
...Clean & Jerk (80-100% of 1RM)
Post heaviest load.


5x3 reps Eccentric Clean Grip Deadlift (60-80% of your 1RM Clean)
*Weight should be light enought that the movement is explosive. Lower the bar with a 6 second eccentric descent. Stop just below the knee and explosively perform a high pull. Use straps if grip is a factor. Post loads.


Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.

No comments:

Post a Comment