PHASE 2: Week 10
warm up: complete 15 min of: muscle clean x 5 overhead squat x 5 sots press x 5 strength: power clean + Jerk 4 x 3 @ 65% Complete 10 rounds of clean and jerk x 2 @ 85%+ Jerk Presses 3 x 5 prehab & cool down: good morning squat 2 x 10 reps @ 20/15kg Jefferson Curls 2 x 10reps
pre wod - 3 rounds of
Kettle Bell Windmills x 10 on each side Kip x 20 Lunge x 30 steps Complete 5 rounds of: Run x 500m Pull Ups x 5 10 x Push Ups 15 x Air Squats REST 3 min, then 5 min of max wall ball shots @20/14lbs Friday WOD followed by Meditation
Warm Up Row x 500m then 3 rounds of: Toes to bar x 10 Lunge x 20 steps Scap push ups x 30 WOD 'Half CINDY' Complete a 10min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Air Squats REST 3 min, then Complete for time 800m x run lunge x 50 steps 800m x row sit ups x 50 reps PHASE 2: Gymnastics Strength
warm up: Complete 3 rounds of: toes to bar x 12 scoop to arch rolls x 12 scap pulls x 12 strength: complete 4 rounds of: Cyclical Pull Ups x 5-8 Russian Dips x 5 complete 4 rounds of: Skin the cat x 3-5 Pull Ups x 3-5 complete 4 rounds of: Back Bridge Lean x 20sec Straddle Circles x 15 e..s Prehab/ Cooldown: Complete 2 rounds of Powell Raises x 5 each arm KB Shoulder circles x 10
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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