Monday, July 25, 2016

2016-07-26 WOD

Batman Cycle Week 4

1RM Low Hang Squat Snatch
...Find 1RM with a full 1 second pause in the low hang position. NO ""banging"" or ""heaving"" the weight. Focus on the technique and form!

6x400m tempo run. Rest 1 min between attempts. Time cap of 20 minutes. Post slowest time.


EMOM 10:
...1 Low Hang Snatch High Pull at 110% of whatever you hit from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly (including C2B) pull up technique, then:

Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
Post total strict reps.

*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).

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

Farmer's Hold:
...Accumulate 5 minutes of farmer's hold at 70/53#
*9 KB swings at 70/53# every time you set the KB down.

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