Monday, August 08, 2016

2016-08-09 WOD

Batman Cycle Week 6

Sumo, a mentally unstable criminal who is held at Arkham Asylum, worked for the Scarecrow, and defeated by Bane when Batman (and the entire Justice League) were thought to be killed.

Low Hang Squat Snatch:
Every 2 Minutes for 7 Rounds:
...2 Low Hang Squat Snatch at 85-90% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the low hang before each lift. Post heaviest load.

"Sumo" [RX]
AMRAP in 10 Minutes [RX]
...10 Sumo Deadlift High Pull (95/65#)*
...15 Push Press (95/65#)*
...20 Lateral Barbell Burpees
*COMPETITORS, use 115/75# barbell. Post rounds/reps.


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

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

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

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).

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