Tuesday, May 16, 2017

2017-05-17 WOD

Snatch EMOM for tomorrow! Remember, this is a progression that gets gradually heavier every week. Try to stick to the same technique the whole way through to see your numbers go up, even if it is a funky split snatch!


Hulk Cycle Week 6

Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Abomination"
AMRAP in 8 Minutes:
...2-3-4-5-etc. Ring Muscle Ups
...4-6-8-10-etc. Alternating Pistols (scale to DB step ups)
Post rounds/reps.

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