Thursday, August 25, 2016

2016-08-26 WOD

Batman Cycle Week 8

Harley Quinn was originally just a humorous sidekick to the Joker from Batman: The Animated Series and was later added into the comics because of the character's popularity in the TV series, and now plays a major part in DC's cinematic universe in the recently released movie, Suicide Squad!

Every 90 seconds for 10 rounds:
...Clean & Jerk (75-90% of 1RM)
Post heaviest load.

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


Sigma Gymnastics Endurance Progression (Ring Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps. If you get 20+ strict reps, add a weight vest next time!

...Assault Bike Calories
...Rest 1:1 with each round completed.
Post total time.

Eccentric Clean Grip Deadlift:
...5x3 @ 60-80% of your 1RM Clean
*Weight should be light enought that the movement is explosive. Lower the bar with a 6 second eccentric descent. Stop just below the knee and explosively perform a high pull. Use straps if grip is a factor.

No comments:

Post a Comment