Wednesday, May 04, 2016

2016-05-05 WOD

Hulk Cycle Week 4

Back Squat:
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.

4 Rounds:
...400m Run
...50 Air Squats
Competitors, wear a 20/14# vest. Post time.


ACTIVE RECOVERY DAY. Do today's programming on Saturday, 2016-05-07. But if you must get it in today, here's the rest of the program!

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.

Weighted Hang:
3 rounds:
...Max effort dead hang from a pull up bar wearing a 20/14# vest.
...Rest 1 Minute
*If no vest is available, use a belt to attach 20# to your waist.

Glute Bridge:
...4x10 with moderate load.
Post heaviest load.

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