Tuesday, June 14, 2016

2016-06-15 WOD

Hulk Cycle Week 10

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

4 Rounds NOT For Time:
...20 GHD Sit Ups
...20 Hip Extensions
...20 Slam Balls (30/20#)
...2x50' Pinch Grip Farmer Carry (35/25#)
Try to stick with unbroken sets.


Ring Muscle Ups:
...1-2-3-4-5-6-7-6-5-4-3-2-1 Unbroken Reps*
Climb the ladder as high as you can go. If you fail a set, immediately begin working back down. Post time and highest reps completed. Try to beat your score from week 5.

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.

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