OLY/ LEGS PHASE 1/2017 Week 11
warm up: complete 3 rounds: muscle snatch x 5 Barbell Lunges x 5 OHS x 5 strength: complete 5 rounds of: power clean x 5 @ 65%+/ Bulgarian Split Squats push / split jerks x 4 @ 70%/ Harop Curls Back Squat x 5 @70% prehab & cool down: Jefferson Curls 2 x 10 RDL 2 x 10 Pre-WOD
complete 3 rounds of: Scap Pulls x 10 Toes to bar x 20 Squat x 30 WOD Complete 2 rounds for time 10 x Tyre Flips up and back 400 meter run 15m x Sled Push @20/10kg 300m Run 20 x Box Jumps 200m Run 30 x Push Ups PHASE 1/2017 LEGS WEEK 10
warm up: Skip 10min - every stop complete 20 scoop rocks then Lying Cross Stretch x 20 strength: Complete 5 rounds of Front Squat x 3 @ 75%+ Single Leg Glute Bridge x 5 e.s (+10s) conditioning Complete for time Row x 1km Lunge x 50 steps (25 each leg) toes to bar x 30
WEDNESDAY WOD
pre wod Work on Kettlebell Windmills x 15min WOD Jackie For Time 1,000 Meter Row 50 Thrusters (45 lb bar) 30 Pull-Ups REST 3 min, then 5 min EMOM 60 skips 10 sit ups every successful, increase by 10 skips PHASE 1/2017: OLY Week 10
warm up: complete 5 rounds: muscle snatch x 5 Klokov press x 5 Half Moons x 10 strength: complete 5 rounds of: (add 2.5/5kg to last weeks totals) Snatch x 2 @ 80%+ Clean and Jerk x 1+2 @ 80% panda pulls x 5 @ 95%+ Front Squat x 3 @ 70%+ prehab & cool down: Jefferson Curls 2 x 10 RDL 2 x 10 Lying Cross Stretch 2 x 10 PHASE 1/2017 LEGS: WEEK 9
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 4 x 5 Deadlift 4 x 5 Bulgarian Split Squat 4 x 5 Harop Curl 4 x 5 prehab - work with a partner Hypers 2 x 10 Reverse Hypers 2 x 10 Body Surfing 2 x 60sec Remember guys and girls, doors open at 8am. We start Deadlifting from 8.30am.
and..... Here's an update for you guys for tomorrow! Beginners WOD 1 Complete a 10 min AMRAP of 10 x Med Ball Cleans @ 20/14lbs 10 x Hand Release Push Ups then 500m Run Advanced WOD1 Complete a 10 min AMRAP of 10 x Wall Ball Shots @ 20/14lbs 10 x Pull Ups then 500m Run Hail Hydra For all those competing on Sat, there will be mobility work for you on the board. I would suggest you don't wod. Good Luck!
WOD 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (60/40 kg) 7 Knees-to-Elbows 7 Deadlifts (110/75 kg) 7 Burpees 7 Kettlebell Swings (24/16 kg) 7 Pull-Ups As promised, here are the movement considerations for each level
Beginners Med Ball Cleans @ 20/14lbs Hand Release Push Ups Burpees Front Squats @ 40/25kg Lunges Advanced Wall Ball Shots @ 20/14lbs Burpee Pull Ups Lunges Front Squats @ 60kg/40kg Burpees Workouts will be released on the morning of the Saturday. I'm so excited. Hail Hydra pre-wod
Complete 5 rounds of: Spine Openers x 20 Hindu Push Ups x 10 Hanging Shoulder Circles x 20 (10 each way) wod complete 10 rounds of: 10 x Back Squats @ 50% 15 x Push Ups 200m Run |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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