Wednesday, July 20, 2016

2016-07-21 WOD

Batman Cycle Week 3

Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).

For Time:
...7 Rope Climbs
...23 Deadlifts (275/185#)*
...20 Shoulder to overhead (155/105#)*
...1.6 mile bike
*Competitors, deadlifts (315/205#), shoulder to overhead(185/135#).
Post time.

Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for another piece of the day's programming if you have limited time/capacity.


Sigma Strength Protocol: Strict Shoulder Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

Sigma Muscle Up Progression 5:
...Max rep strict MU. If less than 3, find max weighted Ring Thing MU.
...6x5 Kip to Hips

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