Monday, June 06, 2016

2016-06-07 WOD

Hulk Cycle Week 9

Remember, we highly encourage using a turn-out on the rings as a progression during the Bill Starr Dip Progression! Practicing the turn-out (whether in a ring push up or ring dips), will pull the ring straps off your arms, forcing you to use more stabilizer muscles in your shoulders/arms to keep the rings steady. This particular skill transfers well to stabilizing a barbell overhead as well as handstand walking! Here's a video of Kelly Starrett and Carl Paoli demonstrating the turn-out during ring push ups!

Every 2 Minutes for 10 Rounds:
...3-Position Power Snatch, climbing*
*Complex: 1 power snatch from mid thigh, 1 from just below knee, 1 from floor. Focus on position and form. Try to find a difficult but manageable weight. Record max CLEAN set.

Bill Starr Dip Progression:
4 Sets of Max Reps:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


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

3 Rounds:
...Max effort dead hang from a pull up bar wearing a 20/14# vest.
...Rest 1 Minute
*If no vest is available, use a belt to attach 20# to your waist.
Try to beat your score from week 4

"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.

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