Sunday, June 05, 2016

2016-06-06 WOD

Hulk Cycle Week 9

Why does the Hulk wear purple pants? In color theory/harmony (yes, such a thing exists), purple has direct harmony (directly opposite on the color wheel) to the green of the Hulk's indestructible skin. Additionally, considering that the printing processes of the old days of comics were not able to produce the near photographic effects we see in comics today, they had to be very picky in what colors they chose when creating their characters. We saw an almost identical advancement in technology in video games start with the Atari 2600 giving us only 128 colors (remember Pitfall?) versus the PlayStations and Xboxen of today giving us over 16 million colors + transparency! So today's WOD is dedicated to those famous Purple Pants of the Hulk! If your pants aren't purple, your legs might be after this one... ;-P

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

"Purple Pants"
For time:
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
*Every 2 minutes, 5 Power Snatch (115/75#)
Time cap of 11 minutes. No equipment allowed except for wrist wraps.


L-Sit Progression:
Accumulate 2:40 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.

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