So FILEX finally finished and so did a long 3 days of judging, playing around and meeting a fair few super-fit athletes. Do you know what bothers them, the same problems that us 'not so fit' folk face. The same hip deficiencies, wrist problems, grip issues, etc. So how did they get to this level (top50 say in oz) - good genetics, determination and some pure hard work. And thats what it finally comes down to - hard work. Put in the Hard Yards monkeys, and the rewards you will reap!
Today's movement mantra is: success leaves clues! Power 1a)Tall Snatch 5 x 3 (keep wt low so you can get a perfect rep) 1b)Snatch from blocks 5 x 2 Rest 120s Skill/Strength 2a)Scoop Holds 2 x 60s 2b)Jefferson Curls 2 x 10 (+10s) No Rest 3)C2W Handstand Holds 5 x 60s Rest 90s Planking games are hard work - just ask Sina who had to pair up with me!
but he somehow survived and went on to PB his front squats...hmmm funny how that happens. Well done everyone who trained today. I will see the rest of you tomorrow morning at 6am or at 6pm. Just a gentle reminder, the 12.15pm class will not run on Friday, 04/04/2014 Have an awesome friday! Today's movement mantra is: Your health and wellness is your priority number 1 Today's WOD Strength 1) Back Squat x 20 Rest 60s 2) Front Squat (@same weight as BS) x max effort Rest 180s 3) EMOM for 5 min each Power Snatch x 2 Power Clean+Jerk x 2 Rest 180s between the 2 sets Conditioning Ring Routine - 15min AMRAP a) Muscle Up + L-sit + Shoulder Stand + Skin the cat to German Hang + L-Sit Hang OR b)Press to L-sit + Inverted Hang+ German Hang+ L-sit Hang Perform each position to a 5s hold Here's to making you, my monkeys, the most antifragile (not just robust) individuals I know. I know you have benchmarked and set yourself small goals, but know this, there will come a day when you will face an injury, a niggle, a pain, some soreness, maybe something worse. Being Antifragile is to recover from these stressors and come back even stronger every time. And time my friends is the biggest stressor in life. Its the one to beat! So lets focus on having the ability to be not just robust, but be mishandled, be strong in improper alignment and always come back stronger, EVERY TIME!
Here's today's mantra: 'Take frequent Movement Snacks during the day' - N. G. Ozolin Today's WOD 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 Its that time of the week again. Time to work your planches and muscle ups
Todays WOD Power 1)Clean and Jerk (from blocks - just above knee) 5 x 3 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. TODAY's WOD - Just chill, have a sip of coconut water, read a magazine, sing a song.....all while in the comfort of your handstand ;P
Happy 1st of April Guys and Girls. Here's the real WOD Skill/Strength 1a) Front Bodyline Hold 2 x 60s 1b) Arch into Wall (with rotations) 2 x 10 (+10s) 2a) Heel Pulls in Handstand/ B2W Handstand 3 x 10reps/60s 2b) Active Pigeon 3 x 10 (+10s) No Rest between sets Strength & Power: 3a) Snatch Balance 5 x 2 3b) Snatch Grip Deadlifts 1st Pulls (from ground to knee - 3 sec hold at ground and knee) 5 x 3 Rest 90s 4) Back Squats 4 x 5 (work up to 5RM) Rest 120s Keep Moving Monkeys! |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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