Wednesday, May 31, 2017

2017-06-01 WOD

Hulk Cycle Week 8

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


AMRAP in 20 minutes of:
...400m Run
...20 Abmat Sit Ups
...10 Overhead Squats (95/65#)
...Rest 90 seconds
Post rounds/reps.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

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


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85-90%
Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
*Try to go heavier than you did in W7.


AMRAP in 20 minutes of:
...400m Row
...20 GHDSU
...10 Overhead Squats (115/75#)
...Rest 90 seconds
Post rounds/reps.

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