Tuesday, May 03, 2016

2016-05-04 WOD

Hulk Cycle Week 4

Push Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.

Overhead Walking Lunge:
...100m for time (55/35#)*
Competitors 95/65#. Time cap of 5 minutes. Post time.

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."


Every 90 Seconds for 6 Rounds:
...1 Tempo Back Squat (303)* climbing.
*3 Second Eccentric, 3 Second Concentric Squat. NO EQUIPMENT.

Good Mornings:
...5x6 reps
Focus on form, NOT load. Prioritze 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. Compare to score in week 2.

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

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