Not gonna lie—I’ve been waiting to do this for a while. First time I’ve actually programmed this for a large group of people, and I’m excited to see exactly what happens.
The workout for Friday the 29th… King-Kong.
You can read the story of how/why I originally came up with King-Kong here: King-Kong Is My Beautiful Baby. Obviously, when I wrote this, I thought it would be for a fairly small portion of the population. Now it’s not even that big of a deal to be able to complete it. I actually finally decided to write it in after watching video of Graham Holmberg and Marcus Hendren the other day. I haven’t seen a legit sub-2, but if anyone can get one on video, BP will send you a whole bunch of autographed tape that he wore on his wrists the week before (Bill, he’ll just bring it over to your house). Awesome, right?
Lots of words…
-Don’t worry, boys. BP is still tough – Power Couple: Phillips and Denney
-Darkhorse… CDR Redlands: Eye on the Prize
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.
3 rounds for time of:
1 Deadlift @ 455/300#
3 Cleans (full squat) @ 250/165#
Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.