Tuesday, July 25, 2017

2017-07-26 WOD

Batman Cycle Week 4

Pause Front Squat
...3x5x5sec (50%)
Post load.


18-15-12-9 reps for time of:
...Front Squat (145/100#)
...Box jump over (24/20")
Post time.


COMPETITORS

Deadlift
...3x5, build to daily max
...2x5, 90% of daily max
Post load.


Pause Front Squat
...3x5x5sec (50%)
Post load.


For technique:
...5x2 HH Snatch (90-100%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ reps, increase ROM or increase weight.


18-15-12-9 reps for time of:
...Front squat (175/125#)
...Box jump over* (24/20")
*Complete jump over the box, no contact with the box allowed. Post time.

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