Sunday, August 14, 2016

2016-08-15 WOD

Batman Cycle Week 6

The Penguin is a mobster-type criminal, he fancies himself a "gentleman of crime". Unlike most Batman villains, he is sane and doesn't theme his crimes around a psychotic obsession; his intelligence and aristocratic personality starkly contrast against demented Batman villains, such as the Joker. As a result, his relationship with Batman is often somewhat less tense than it is with other villains. The Penguin recently became a mobster and nightclub owner who engages in more quiet criminal activity whom Batman tolerates as a source of criminal underworld information. Whenever he is apprehended for a crime, he is sent to an ordinary prison instead of Arkham Asylum (at least in the comic book incarnations).

Every 90 Seconds for 10 Rounds:
...Rds 1-5: 1 Low Hang Squat Snatch (80-100% of 1RM)
...Rds 6-10: 1 Squat Snatch from the floor (80-100% of 1RM LHSS)
For the low hang, proper snatch deadlift (as though it were a full snatch) every time with a full 1 second pause in the low hang before each lift. Focus on technique when starting from the floor! Try to find and nail the low hang and power position that we've been drilling the last few weeks.

"Penguin" [RX]
21-15-9 reps for time of:
...Toes To Bar
...Overhead Squats (95/65#)
...100m Farmer Carry (53/35#)
Time cap of 15 minutes. Post time.


"Penguin" [Comp]
30-20-10 reps for time of:
...Toes to Bar
...Overhead Squats (135/95#)
...100m Farmer Carry (70/53#)
Post time.

Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12"" Target (20/14# Vest)
...5x5 Squat Jumps to 12" Target (no vest)

Sigma Strength Protocol: Barbell Row
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.

Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps (80-85% of your 1RM)
*Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just below the knee before explosively standing back up to full extension. Use lifting straps if grip is a factor.

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