PHASE 3/ WK 4 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 @ 70% push / split jerks x 3 @ 70% Spend 20 min working on Clean Pull + Clean+ (Jerk x 2) x 1 @ 80% Prehab SOTS Press 2 x 10 Ukranian DL 2 x 10 5 rounds of
1min box jumps 1min double unders 1min wall balls 1min burpees 1min pull ups 1min rest Ring work with anurag
Wod (15 min time cap) 12 Strict muscle up (scl: Pull up & Ring dip or jumping pull up & push up) 40 Wall balls 9/6KG 9 Strict M.U’s 30 Wall balls 6 Strict muscle ups 20 wall balls
Partner wod (share workload how ever)
Farmer carries to district 9 and back 24/32kg 60 Burpees 60 Pistols 60 Toes to bar 60 Box jumps 120 double under 60 Squat cleans 60 Box jumps 60 Pull ups 60 Sit ups Farmer carries to D9 and back WEEK 3
Strength Ring work with yours truly WOD Complete 5 rounds for time: 20m hand stand walk (sc: 5 wall walks) 40 squats |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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