Tuesday, April 19, 2016

2016-04-20 WOD

Hulk Cycle Week 2

Sumo Deadlift:
...3x10, find daily max
...2x10+ (80% of daily max)
Post heaviest load, and load/reps for +sets to WODTogether.

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...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.


Papandrea Pull:
...Build up to a heavy set of 5 with perfect form*
...3 Drop sets at 80%
*Flat back, barbell touches the chest WITHOUT kipping. If it's not perfect, don't count it. Make sure you are squeezing your shoulder blades back at the top.

With a 20/14# Vest, 5 Rounds NOT for time:
...10 Strict Toes to Bar
...10 Push Ups
Try to go unbroken!

Glute Ham Raise:
...4x8 Reps

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