Friday, April 14, 2017

2017-04-14 WOD

Hulk Cycle Week 1

C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean 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 pulls. If you fail 3 times, move immediately to the pulls.


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.

OR

4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


COMPETITORS

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


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.


4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean 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 pulls. If you fail 3 times, move immediately to the pulls.


4 Rounds:
...50 Double Unders
...20/15 Calorie Bike
...10 Push Press (115/75#)
...Rest 1 minute
Post time.

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