Thursday, June 02, 2016

2016-06-03 WOD

Hulk Cycle Week 8

L-Sit Progression:
Accumulate 2:30 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.

Build up to a heavy single:
...Squat Snatch
...Squat Clean & Split Jerk
Treat this as though you were at an Oly meet. Spend about 10 minutes warming up and then give yourself just three attempts to hit a daily max in the snatch. Take another 10 minutes to warm up and drill the C&J before doing the same. Post your Total (Max Snatch + Max C&J). If you fail at all three attempts, drop to 80-90% and hit a solid lift before moving on.


Sigma Strength Protocol: Strict Press
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.

5 RFT:
...500m Row
...15 Bench Press (135/95#)
Post time.

4 Rounds:
...1 Minute Max D-Ball Over-Shoulder-Cleans (100/70#)
...1 Minute Rest
Post total reps.

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