Wednesday, July 19, 2017

2017-07-20 WOD

Batman Cycle Week 3

Every 90 Seconds for 10 rounds:
1 Rep of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post heaviest load.


DB/Accessory
2 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


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:

Front Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


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


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


DB/Accessory
2 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


Every 90 Seconds for 10 rounds:
1 Rep of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post heaviest load.

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