Phase 1/2017: Week 12 LEGS
warm up: complete 3 Rounds of: Calf Raises x 20 Bent Leg Lifts x 15 Baby Pistols x 5 on each leg strength: Back Squat 5 x 3 Deadlift 5 x 3 Bulgarian Split Squat 3 x 10 Harop Curl 3 x 10 If enough time: complete 3 rounds of 200 skips, 20 sit Ups prehab - work with a partner Hypers 2 x 10 Reverse Hypers 2 x 10 Body Surfing 2 x 60sec OLY PHASE 1/2017: WEEK 11
warm up: complete 3 rounds of: muscle clean x 5 overhead squat x 5 sots press x 5 strength: Power Clean 4 x 3 Full Clean 4 x 3 Jerk Presses 3 x 5 Split Jerk 5 x 2 Dip Squats 5 x 3 good morning squat 3 x 10 reps @ 20/15kg Hyperextensions 3 x 10reps
PHASE 1/2017: WEEK 11 OLY
warm up: complete 5 rounds: muscle snatch x 5 (+10s) Barbell reverse Lunges x 5 (+10s) Strict klokov press x 5 (+10s) strength: complete 5 rounds of: (add 2.5/5kg to last weeks totals) power snatch x 5 @ 70% Snatch Balance x 3 @ 60% panda pulls x 5 @ 95%+ Snatch Grip first pulls x 3 @3s pause AHAP prehab & cool down: Jefferson Curls 2 x 10 snatch grip RDL 2 x 10 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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