PHASE 2: LEGS
warm up: complete 3 Rounds of: Bear Walk x 20m Lunges x 20steps Run x 200m Single Leg Glute Bridge x 10reps (+10s Hold) strength: 100m Sprints x 5 Complete 3 rounds of Bulgarian Split Squats x 7 Harop Curls x 7 Conditioning Complete Unbroken if possible, 3 rounds of: Good Morning @201/15kg x 12reps Calf Raises x 20reps Barbell Bicep Curls x 12 WOD
EMOM for 30min 1. Handstand Hold x 30s 2. Run x 100m 3. Hang x 30s 4. Max effort Rowing x 30s 5. Burpees x 10 - perform 1 movement per min - perform any handstand hold that you are comfortable holding - FS, c2w, b2w, pike. if you cannot HS swap for front support. PHASE 2: OLY
warm up: complete 3 rounds of: burgerner warm up x 7 strength: power snatch 3 x 3 snatch 7 x 2RM Back Squats 5 x 2 @80%+ SOTS Press 4 x 5 @AHAP prehab & cool down: first pull to squat 2 x 10 w 10s pause jefferson curls 2 x 10 w 10s pause pre-wod
complete 3 rounds of: Kettlebell shoulder circles x 10 each way Run x 200m Air Squat x 20 WOD Death by Deadlift+Burpee EMOM Deadlift @ 100/70kg Burpee Perform 1 rep of deadlift and burpee in the 1st min, 2 in the next min , 3 in the following min and so till you cannot perform the reps
PHASE 2: OLY
warm up: complete 3 rounds of: First Pull to squat drill x 5 w 5s Reverse Lunges x 5 each leg Jerk Press x 5 strength: complete 5 rounds of: (add 2.5/5kg to last weeks totals) power clean x 5 @ 65% push / split jerks x 3 @ 70% EMOM for 13 min Clean Pull +Clean+Jerk x 1 Prehab GM Squat 2 x 10 Ukranian DL 2 x 10 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |