Wednesday, March 08, 2017

2017-03-09 WOD

Superman Cycle Week 3

Here are some shots of Justin and BMac getting some bar muscle ups and power CURLS last week during the OPEN! For 17.3, they've got Mat Fraser, Cole Sager, and Scott Panchik scheduled, do you think we'll see a heavy barbell this week?


Squat Clean Cycling Progression
...Build to a daily max squat clean
Then,
Every 2 minutes for 3 Rounds:
...200m Run
...10 Unbroken T&G Squat Clean (60% of daily max)
*Post heaviest load and total squat clean reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the hang or the rack.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.


COMPETITORS

"Tellus"
10-20-30-40 reps for time of:
...Calorie Bike
...Push Press (115/75#)
...Toes to Bar
Post time.


"Sensor"
For Time:
3 Rounds:
...30 Calorie Row
...20 KB Swings (53/35#)
...10 HSPU
...5 Ring Muscle Ups
Post time.


Squat Clean Cycling Progression
...Build to a daily max squat clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Squat Clean (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the hang or the rack.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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