Sunday, April 09, 2017

2017-04-10 WOD

Now that we're done with Test Week, get ready to get swole! CAUTION: side effects of exposure to the Hulk Cycle include muscle gainz, strength gainz, ripped pants (especially while squatting), and misspelling "gains" for 12 weeks.


Hulk Cycle Week 1

Athlete's Choice Strength:
...SSP: Back Squat 10+
...SSP: Push Press 8+
...Snatch EMOM (70/75/80%)
...SGSP: HSPU
Pick the movement / skill that you are WEAKEST at. Competitors are expected to do everything, but we still advise you to focus on your weakest movement first. See the full details of each choice below.


3 Rounds:
...400m Run
...Rest 1 Minute
...250m Row
...Rest 1 Minute
...100m Sled Drag (80/60#)
...Rest 1 minute
Time cap of 20 minutes.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and reps/load of +sets.


SSP: Push Press
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post heaviest load and reps/load of +sets.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


Snatch EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 snatch pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the snatch pulls. If you fail 3 times, move immediately to the snatch pulls.


3 Rounds:
...400m Run
...Rest 1 minute
...250m Row
...Rest 1 minute
...100m Sled Drag (80/60#)
...Rest 1 minute
Time cap of 20 minutes.

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