Monday, April 11, 2016

2016-04-12 WOD

Hulk Cycle Week 1

Introducing the Sigma Strength Protocol! You guys already saw it in Monday's WOD, but here's a little more information about how the strength protocol should work. The first 3 sets will be spent building up to a daily max in that rep scheme. We're not going to mess with percentages, this is entirely based on how you feel that day. If you know your old numbers, feel good, and want to go for a PR on that rep scheme, go for it! If you're feeling a bit sore, or don't feel good for whatever reason, just do what you can and build up to something heavy (not a PR). Then for the last 2 sets, drop the weight down to 80% of your daily max (which would usually be set #3, unless you failed to hit the required reps, then base it off of the load in set #2), and try to go for as many reps as possible with good form and technique and at a consistent pace for each rep! During these "+sets", you should be able to hit the minimum number, but if you're capable, try to do more!

There are 4 criteria why we would stop the set:
  1. Technique breaks down. If you start to round your back on a squat or a deadlift, or start leaning back during your overhead presses, then stop!
  2. The speed of the rep slows down. Every rep before that should be pretty quick to complete, but when you have to fight to finish the rep and we see that decrease in speed, then stop!
  3. You fall off pace. All of your reps during the +sets should be done at a steady and consistent pace. Usually, I like to limit myself to taking just one breath between each rep. When you break that pace and find that you need to take 2 or 3 breaths before doing the next rep, then stop!
  4. If you don't think you can get the next rep, then stop!

For those of you who have done Wendler with us before or on your own, this is the exact same concept as the +sets in Wendler! "Leave one in the tank!" You should NEVER fail during the +sets, but the goal is to get close to failure with good form and a consistent rep pace.

The goal of the Sigma Strength Protocol is to allow us to still build up to some heavy lifts to get stronger (opportunities to PR your 3RM, 5RM, and 10RM will be present several times each week), but the +sets will give us an opportunity to work on hypertrophy (muscle building) simultaneously! I think we've really built something special here. Let's see how well it works during the Hulk Cycle!

Barbell Row:
...3x3, build up to daily max
...2x3+ (80% of daily max)
Post daily max load, then the load/reps for the last 2 sets in the comments in WODTogether.

EMOM For 15 Minutes:
...Power Snatch + Hang Squat Snatch Build for 5 Minutes.
Drop to 80% of whatever you hit and build again. At 10 Minutes, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. Post max CLEAN lift.


2 RFT of:
...100' (2x50') Handstand Walk (when you break, start again at the previous 6' stall mat)
...3 Legless Rope Climbs
Post time.

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...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
We will be doing this several times (maybe even weekly) to increase your awesomeness at pull ups! So be honest with yourself on every rep, and if you fail to hit all of the required reps, all strict and all unbroken sets, try to do the same rounds/rep scheme next time. If you complete all rounds and reps successfully, move to the next progression next week: 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.

4 rounds NOT for time:
...25 Hip Extensions
...25 GHDSU
Try to maintain unbroken sets with no pauses between reps.

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