Monday, May 30, 2016

2016-05-31 WOD

Hulk Cycle Week 8

Sigma Strength Protocol: Deadlift
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max and load/reps for +sets.

Good Mornings:
...5x7 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 and/or 5.


Hollow Progression:
Accumulate 2:30 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.

...One 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.

NOT For Time:
10-20-30 reps
...Weighted Step Ups (2x 45/30# to 24/20")
...GHD Sit Ups
Post time.

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