Tuesday, May 30, 2017

2017-05-31 WOD

Hulk Cycle Week 8

12-9-6-3 reps for time of:
...Strict Pull Ups
...Power Cleans (145/100#)
...Front Squats (145/100#)
Post time.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (57.5% + light band)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


12-9-6-3 reps for time of:
...L-Sit Pull Ups
...Power Cleans (175/115#)
...Front Squats (175/115#)
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

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