Sunday, April 10, 2016

2016-04-11 WOD

Hulk Cycle Week 1

Midline stability seems to be an often overlooked piece when developing strength. Remember, your core connects your upper body to your lower body! If you have a weak core, you might have a strong leg press but you'll never back squat, front squat, or overhead squat any substantial weight. If you have a weak core, you might get pretty strong at the bench press, but you'll never strict press, push press, or jerk any substantial weight. If we want to get stronger, we need to work that midline just as much as we work the squats and the presses!

L-Sit Progression:
Accumulate 1:00 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit. Post longest set.

Back Squat:
...3x10, build to a heavy set
...2x10+ (80% of daily max; similar to Wendler, try to get at least 10 but go for max reps with good form, close to failure but leave "one in the tank")
Post 10RM and load/reps of drop sets.

With a partner, AMRAP in 20 minutes of:
...30 C2BPU
...30 Ring Push Ups
...30 KB Swings (70/53#)
...30 Thrusters (115/75#)
Post rounds/reps.


Weighted Jumps:
NOT For Time:
...50 Squat Jumps to a 12" target wearing a 20/14# vest.
Proper squat followed by explosive jump. Maintain the proper squat and jump mechanics.

Good Mornings:
...5x5 Reps
Focus on form, NOT load. Prioritize a flat back and proper depth. If you cannot reach full depth, only go as far as you can with a flat back. Post max load.

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