Sunday, May 08, 2016

2016-05-09 WOD

Hulk Cycle Week 5

If you're feeling a bit run down at this point, you may want to consider taking a deload week to give your body a chance to recover a bit more! Remember, you don't actually get stronger or faster during training, you get better when your body recovers from training! A deload week is a strategy to recover a bit more from cumulative fatigue before hitting it hard in the gym for another several weeks. You can either decrease the intensity (scale down the weights, substitute easier movements, and/or simply not push so hard during WODs) or decrease the volume (do only one or two parts in a day instead of the full program, or scaling back on the reps but keeping the weights/movements the same). Some strength coaches teach that you should take pre-planned deload weeks to completely avoid "overtraining syndrome", like what we did during Wendler. Others say you shouldn't take a deload week until you hit a plateau in your performance. Since we are not scheduling any deload weeks in the Hulk Cycle, we are leaning more towards the philosophy of taking a deload when you need it, because we know that everyone's recovery is different. Listen to your body if it's telling you to take more rest!

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

AMRAP in 20 Minutes:
...30/24 cal Row/Bike (alternate between rounds)
...30 Burpee Box Jump Overs
...30 Kettlebell Swings (53/35#)*
...30 Wall Balls (20/14#)*
Post rounds/reps.


*In the metcon, KB Swings @ 70/53# and Wall Balls @ 30/20#.

L-Sit Progression:
Accumulate 1:50 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.

...1 Power Snatch
Increase weight after each successful round. Maximum 2 attempts per round. If failed, drop down to 75% and continue to increase. Post heaviest load.

Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.

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