Sunday, April 29, 2018

2018-04-30 WOD

Hulk Cycle Week 5

Every 90 seconds for 6 rounds:
...Hang Squat Snatch (building)
Start around 60-70% of your 1RM squat snatch and build up. Record heaviest load.



"15.4v2"
AMRAP in 8 minutes:
...3-6-9-12-15-18-etc. Chest to Bar Pull Up
...3-3-3-6-6-6-etc. Squat Snatch (135/95#)
Record rounds/reps.



COMPETITORS

10RM Back Squat #4
...10RM
...2x10 (90% of 10RM)
Last 10RM this cycle, make it count! Record heaviest load.



Every 90 seconds for 6 rounds:
...Hang Squat Snatch (building)
Start around 60-70% of your 1RM squat snatch and build up. Record heaviest load.



"15.4v2"
AMRAP in 8 minutes:
...3-6-9-12-15-18-etc. Chest to Bar Pull Up
...3-3-3-6-6-6-etc. Squat Snatch (135/95#)
Record rounds/reps.



Bodybuilding
5 sets
...3 Strict Ring Dip 5500 (5 hold at top, 5 eccentric, 0 bottom, 0 concentric)
...50' Rope Sled Pull (AHAP)
...Rest 90 seconds



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

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