Tuesday, May 31, 2016

2016-06-01 WOD

Hulk Cycle Week 8

Sigma Strength Protocol: Push Press
...3x3, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.

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.


Every 3 minutes for 4 Rounds:
...100m Sled Pull (55/35#)

...30 Minutes of mobility focused on anything which is still sore from Murph.

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