warm up:
complete 7 rounds of 7reps on each bulgarian split squats straddle toes to bar push ups wod: complete 50 step ups for time every break (any more than a 2sec stop) you must perform deadlift@60/40kg x 7 ring rows x 7 PHASE 1: OLY TUESWARM UP
SOTS Press Press the bar from front or back rack while squatting 1 X 100 ADVANCED Hang Snatch 1 RM Hang Snatch 4 X 5 @ 65% 1 X 5 @ 70% 1 X 5 @ 70% 1 X 5 @ 65% BEGINNER TO INTERMEDIATE Strict Press 1 RM Strict Press 4 X 5 @ 60% EVERYONE Back Squat 1 RM Back Squat 1 X 5 @ 70% 1 X 5 @ 75% 1 X 5 @ 75% 1 X 5 @ 70% Split Jerk 1 X 3 1 X 3 @ 75% 1 X 3 @ 80% 1 X 3 @ 75% Cool Down: Complete 10 min of : 8 reps on each Hyper Extensions Reverse Hyper Extensions WARM UP
Complete the following for as many rounds as possible in 10 min Bent Arm Push Up Hold 10-15s Hold Scap Push Ups complete 10 reps with a 10s hold on the last rep Bent Arm L Sit Hang complete 10-15s holds ADVANCED Complete 4 rounds for 3 reps on pull and 8 on push Archer Pull Ups Protracted Push Ups BEGINNER TO INTERMEDIATE Complete 4 rounds for 1 rep on pull and 5 on push Pull Up Holds hold the top of the pull up in retraction for 10s Push Ups CONDITIONING & COOL DOWN: Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row Rookie - Complete in 15 min: 15s Front Support, 3 x Ring Rows Front Support on the floor or rings for timeMuscle-Ups
Max Reps of unbroken Muscle-Ups Deadlift 1 RM Deadlift 1 X 1 @ 100% Day 3
Clean - 1 X 1 @ 100% Front Squat 1 X 1 @ 100% Burpees X 50 (50 reps or 5 min whatever comes first) Day 4 Split Jerk - 1 X 1 @ 100% Overhead Squat - 1 X 1 @ 100% Run - 100m Sprint 'Baseline' Complete for Time: 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups BENCHMARKS
For Time: Scoop Hold Arch Holds Passive Hang Run X 500m afap Pull-Ups to max Push Ups to max Handstand Hold free standing hold. can scale to chest to wall handstand |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |