Sunday, April 30, 2017

2017-05-01 WOD

All right... Now I'm ready for some #gainz!


Hulk Cycle Week 4

Agility Ladder Practice:
...Spend 10 minutes practicing quality footwork (no vest).
Accuracy is more important than speed.


Speed Squat (E2MOM)
...7x4 (60%)
Post load.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

Speed Squat (E2MOM)
...7x4 (60%)
Post load.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Snatch EMOM (Deload)
...5x1 at 75%
...3x3 snatch pull 85%
-OR-
Snatch EMOM:
...5x1 at 78%
...5x1 at 83%
...5x1 at 88%
...3x3 snatch pull 90-95%


Agility Ladder Practice:
...Spend 10 minutes practicing quality footwork (no vest)
Accuracy is more important than speed.


For time:
...21 Sumo Deadlifts (225/145#)
...18 Bar Facing Burpees
...15 Power Cleans (225/145#)
...12 Bar Facing Burpees
...9 Front Squats (225/145#)
...6 Bar Facing Burpees
...3 Thrusters (225/145#)
Post time.


Aerobic Capacity
...V02, Lactate, or Strength Endurance WOD.

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