Tuesday, April 26, 2016

2016-04-27 WOD

Hulk Cycle Week 3

L-Sit Progression:
Accumulate 1:30 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.

Front Squat:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.

"Tabata Something Different"
8 rounds (20 seconds work, 10 seconds rest). Complete 8 rounds of the first movement, then move on to the next movement, and so on.
...Tabata Ring Muscle Ups
...Tabata Handstand Push Up
...Tabata Toes To Bar
...Tabata Pistol Squats
Post reps per movement & total reps. Compare to 2014-04-11.


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.

Pause Front Squat:
3x2 (95/65#) with a 30 second pause at rock bottom.

...Accumulate 30+ Total Minutes of LISS using a combination of C2 Rowing, Biking, and Running. Find a partner to hang out with you and make sure you maintain a conversational pace.

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