Sunday, July 10, 2016

2016-07-11 WOD

Batman Cycle Week 2

Wayne Enterprises, the unofficial sponsor for Batman's war on crime. This workout is named for Bruce Wayne's company because there is a "buy in" and a "cash out"!

Sigma Strength Protocol: Strict Press
(one set every 3 minutes)
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.

"Wayne Enterprises"
25/20 cal Bike, then...

3 rounds:
...15 Overhead Squat (95/65#)
...15 Pull Ups

100m Sled Pull (55/35#)
Time cap of 11 minutes. Post time.
*Competitors: OHS (115/75#), sled pull (95/65#)


Technique Primer:
...6x1 Tall Jerk

Pause Jerk:
Every 90 Seconds for 10 Rounds:
...1 Pause Jerk at 80-90% of 1RM.
From the blocks or rack. Full 1 second pause in the dip position, AND a full 3 second pause in the receiving position of the jerk. Pressing out is a no rep. Make sure you are in the correct position when holding the receiving position of the jerk.

Sigma Muscle Up Progression 2:
...5x5 False Grip Body Rows
Choose the most difficult progression possible (feet on box, with a weight vest, etc.) Must maintain false grip through the entire range of motion. Stop and adjust if you lose the false grip, but make sure to hit the total volume of reps.

Recovery Squat to a heavy double.
Post Load.

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