Sunday, April 17, 2016

2016-04-18 WOD

Hulk Cycle Week 2

Don't forget to have a spotter when you get close to your 3RM and for every +set when you go for max reps! As we've stated before, if you can't get a full rep (with elbows fully locked out), do NOT try to rack the barbell. If you miss the J-hooks on the rack, the barbell will come back down on your face or neck. If you cannot get the rep all the way up, keep the barbell over your chest or let it rest on your chest (in case your spotter wasn't paying attention for whatever reason). You can support a lot of weight on your chest safely, not on your face or neck.

Sigma Strength Protocol, Bench Press:
...3x3, 2x3+ (80% of daily max)

21-15-9 reps for time:
...KB Swings (70/53#)
...Burpees to 6" Target
Time cap of 10 minutes. Post time. Compare to 2014-04-29.


Bill Starr Dip Progression:
4 sets for max reps of:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.

HS Walk:
...Spend 5-10 minutes working on a Handstand Walk Progression of your choice (freestanding, walking, shouler taps, etc.). Do NOT work on handstand push ups.

40-30-20-10 reps for time:
...DB Snatch (70/50#)
Post time.

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