Wednesday, August 17, 2016

2016-08-18 WOD

Batman Cycle Week 7

Every 90 Seconds for 10 Rounds:
...Rds. 1-5: Low Hang Squat Clean and Split Jerk (80-100% of 1RM LHC&J)
...Rds. 6-10: Squat Clean and Split Jerk from the floor (80-100% of 1RM LHC&J)
For the low hang, proper clean deadlift (as though it were a full clean), then descend to the low hang. Full 1 second pause at the low hang before executing the clean. No pause for the jerk. 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.

4 rounds NOT for time, go for unbroken sets: [RX]
...15 Hollow Rocks
...15 Good Mornings 75/55#
...15 Abmat Sit Ups (30/20#)
...15 Superman Rocks


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*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).

6 rounds of:
...400m Tempo Run
...Rest 2 minutes
Try to maintain the same pace across all 6 rounds. Bring a watch across the street or try to find a track to do it on. Post slowest time as score, all times in comments.

Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
6 second eccentric, no pause at bottom, explosively stand up! Post loads.

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

5 rounds NOT for time, go for unbroken sets:
...20 Hollow Rocks
...15 Hip Extensions
...10 GHDSU
...5 Glute Ham Raises

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