PHASE 1/2017 :Week 7 LEGS
warm up: complete 3 Rounds of: wrist flexion raises + dorsal push ups x 10reps Toes to bar x 10 bodysurfing x 60sec strength: Front Squat 5 x 3 @ 70% w 5s pause Lat Tri Insertion Stretch 5 x 60sec Bulgarian Split Squat 4 x 5 Harop Curls 4 x 5 conditioning 10 min emom 20 x air squats 10 x Sit Ups PHASE 1/2017: OLY
warm up: complete 3 rounds of: muscle clean x 5 overhead squat x 5 sots press x 5 strength: power clean + Jerk 4 x 3 @ 65% Complete 10 rounds of clean and jerk x 2 @ 85%+ Jerk Presses 3 x 5 prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg Hyperextensions 3 x 10reps
PHASE 1/ 2017: Week 6 LEGS
warm up: complete 3 Rounds of: wrist flexion raises + dorsal push ups x 10reps Toes to bar x 10 Inchworms x 14m strength: Every 2 Min On the Min for 20 min complete: Front Squat x 3 @ 70% Lunges x 5 on each leg Push Ups x 5 REST 5 min then complete: 5 min EMOM 60 Skips 10 Sit Ups If you would like to compete in the deadlift challenge, then you will find your 1 RM while the class trains the 20 min EMOM or you can do it in Open Gym. Entries Close 7th February |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |