Power
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec. 2A) 3X3 Snatch Grip BTN Push Press – heaviest possible, rest 90 sec. 2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec. Strength/Skill 1a) 3X60 (seconds) Front Support on RIngs – rest 90 sec. 1b) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 90 sec. Conditioning 10 rounds for time of: 7 C2B Pull-ups 7 Thrusters 40/30kg Let me first say this -
WELCOME BACK PAS! We've missed you! its good to see you moving on both feet and over that damned akle injury. Onwards and Upwards brother! Today was all about playing with some hangs...passive, active, retracted and german and I threw in some sled runs to make life more difficult for the crew. Well done on the uphill sled pushes girls and guys, they are a b&%$h! Open WOD 14.1 UPDATE Lauren - 135 reps Anurag - 188 reps Anita - 130 reps Whitney - 134 reps Dorian - 179 reps Well done everyone on the WODs. bring on 14.2! For the ones who missed last nights trainining session, consider yourselves lucky. Dorian suggested a change to the strength component and since Lauren wasn't there (resting for the open) I decided to run with it. I do not like you Dorian ;) my legs haven't burned like this in a very long time. In the EMOM COMPONENT, each one of us completed 164 reps, for me at 50kg (front squat -jerk balances). There was no need for any conditioning. Bring on the open, jelly legs uh oh Anyway today's locomotion/mobility session should provide ample pain/replied to those quads, I'm looking forward to it :) WOD 01/03/2014 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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