The Movement Mantra for today is:
You must break yourself down, then actively rebuild. There is no growth without recovery. - Georges Hébert Skill/Strength/Mobility 1) Seated Straddle Good Mornings 3 x 17 (+20s) Rest 60s 2) Planking Games 3 x 3min (unilateral) Rest 1:1 3) Power Cleans 3 x 5 (work @ 80% of 16/04/2014) Rest 120s 4) Clean Pulls (work on 1st Pull - ground to knee) 5 x 3 Rest 90s 5) Front Squat 5 x 3 Rest 120s Power/Strength:
1)Clean and Jerk complex 5 x 3 Rep 1 - Power Clean Rep 2 - Hang Clean (from knee) + Power Jerk Rep 3 - Clean (from ground) + Split Jerk x 2 Rest 120s Skill/Strength 2) AMRAP for 10min a)Front Lever x 10-20s b)Tuck Planche x 10-20s Rest 90s 3) AMRAP 15min A) 1 x Muscle up + 2 x Ring Dips + 3 x Skin the Cat OR B) 2 x Ring Dips + 3 x Skin the Cat OR C) 3 x Skin the Cat You can use the regression list for the muscle up if you would like to do A Follow Regression list on board if not strong enough for a muscle up yet Regression/Progression List: Muscle Ups > Wt. Pull Ups > 2 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive) You can use a combination of these to train - if you see the non- existence of a ring dip, that is done on purpose. Today's movement mantra is: Coordination is a motor expression of intellect
There is no such thing as an uncoordinated individual. If one does not choose to be intelligent about how he/she moves, the result is a clumsy, flimsy, wussyfied version of the same. Now don't get me wrong, every individual is different and I respect and understand that, and some learn, copy and re-create movements very easily and can express very well how they understand any movement, while some don't. That doesn't change the approach or the process of acquiring such intelligence though. If you learn slower than others, be patient and keep at it, you will retain it better and get fruitful results compared to someone who 'flukes' it once in a while, but has no idea how he/she achieved it. Its late now, I am going to bed. See you tomorrow my monkeys. Today's WOD Skill/Strength: 1a) Front body line hold 2 x 60s 1b) Arch into box 2 x 10(+10s) 2) Heel pulls/back to wall HS 3 x 60s Strength: 3a) Snatch balance 3 x 3 3b) Snatch 2nd pulls 3 x 3 4) Back squat 5 x 3 Power:
1) Snatch 5 x 2 I want you to treat the 2 reps differently rep1 - Start on the ground, first pull, then pause at knee for 3s, then proceed to snatch rep 2 - Start on the ground and snatch at full speed Strength/Flexibility: 2a) Scoop Hold 2 x 60s 2b) Jefferson Curls 2 x 10 (+10s) 3a) C2W Handstands 3 x 60s 3b) Seated Straddle Pancake GMs 3 x 10 (+10s) 4) B2W Handstands 2 x ME Its Holiday Season and its important to spend time with your loved ones - even if you don't want to :P
We will be running one class a day during the main holiday period. Please read the box open times carefully and check the timetable too. I am only listing class times but foundation classes feature on the timetable. 14/04/2014 6am, 12.15pm, 6pm 15/04/2014 12.15pm, 6pm 16/04/2014 6am, 12.15pm, 6pm 17/04/2014 6am, 12.15pm, 6pm 18/04/2014 10am 19/04/2014 10am 20/04/2014 10am 21/04/2014 10am 22/04/2014 6am, 12.15pm, 6pm 23/04/2014 6am, 12.15pm, 6pm 24/04/2014 6am, 12.15pm, 6pm 25/04/2014 10am 26/04/2014 10am 27/04/2014 10am Enjoy the holidays kids, try and make it to the box every day we train - whether you are on 3 day or an unlimited membership, 18/04/2014 - 27/04/2014 you will have access to train every day. I REPEAT, WHATEVER MEMBERSHIP YOU ARE ON, THE 10 DAYS OF EASTER, We will be playing with Single Leg Positions and balance points this Sat and work on ring pull/push work.
Should be a FUN day. Sunday's WOD is as follows: 30min AMRAP CINDY Var. 5 Pull Ups, 10 Push Ups, 15 Squats However, EMOM - 3 Deadlifts @ 75/50kg After the WOD, we can check out the new cafe thats opened up next door guys, maybe the foods good, maybe the coffee's better - here's to hoping! And then this happened! This is what happens when an 8yr old hangs out with her awesome mum during training! The Movement Mantra for today is:
The Process is primary. Goals are secondary - M. Gandhi So what if it s a bit wet outside, keep moving monkeys! Skill/Strength/Mobility 1) Seated Straddle Good Mornings 3 x 10 (+10s) Rest 60s 2) Planking Games 3 x 3min (contralateral) Rest 1:1 3) Power Cleans 3 x 5 Rest 120s 4) Clean Pulls (work on 2nd Pull - Knee through power to shrug) 5 x 3 Rest 90s 5) Front Squat 5 x 3 Rest 120s Power
1)Clean and Jerk (from blocks - just above knee) 5 x 2 Rest 90s Skill/Strength 2) AMRAP for 20min a)Front Lever x 10-20s b)Tuck Planche x 10-20s Rest 90s 3) AMRAP 15min Muscle ups Follow Regression list on board if not strong enough for a muscle up yet Regression/Progression List: Muscle Ups > Wt. Pull Ups > 2 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive) You can use a combination of these to train - if you see the non- existence of a ring dip, that is done on purpose. Skill/Strength 1a)Front body line hold 2 x 60s 1b)Arch into box 2 x 10(+10s) 2)Heel pulls/back to wall HS 3 x 60s Strength: 3a)Snatch balance 3 x 3 3b)snatch 2nd pulls 3 x 3 4) back squat 4 x 5 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |