Thursday, May 19, 2016

2016-05-20 WOD

Hulk Cycle Week 6

Of course, we had to dedicate a workout to Stan the Man! In collaboration with several artists, including Jack Kirby and Steve Ditko, Stan Lee created Spider-Man, the Hulk, the Fantastic Four, Iron Man, Thor, the X-Men, and many other fictional characters, introducing complex, naturalistic characters and a thoroughly shared universe into superhero comic books. Lee subsequently led the expansion of Marvel Comics from a small division of a publishing house to a large multimedia corporation. He was inducted into the comic book industry's Will Eisner Award Hall of Fame in 1994 and the Jack Kirby Hall of Fame in 1995. Lee received a National Medal of Arts in 2008. (Wikipedia)

"Stan Lee"
3 Rounds:
...1 Minute Ring Muscle Ups
...1 Minute GHD Sit Ups
...1 Minute Kettlebell Swings (70/53#)
...1 Minute Slam Balls (30/20#)
...1 Minute Assault Bike
...Rest 1 Minute
Post total reps as your score, and reps per each round to comments.

Barbell Row: (do one set every 2 minutes)
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


L-Sit Progression:
Accumulate 2:10 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.

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. Are these starting to feel easier than weeks 3 and 5? Good!

Sigma Skills Progression:
Every 2 Minutes for 5 Rounds:
...10 Unbroken Dumbbell Strict Press*
*All 10 reps must be unbroken. If you fail a rep, finish the set with push press. Pick a weight that forces you to switch to push press in the last one or two rounds.

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