PHASE 3: Gymnastics
warm up: complete 2 rounds of: Scap Push Ups x 50 Toes to bar x 10 Wrist flexion raises x 10 strength: Level 1 complete 4 rounds of: Pull Ups x 5 @ 3313 Push Ups 7-10 complete 4 rounds of: Top Pull Hold x 20sec L Sit hold on paralletes or box x 20s Level 2 Complete 8 rounds of Rope Climbs x 6m or 3-5 rope pulls on each side Alternate with A Frame Push Ups 5-8reps Conditioning for both levels 50reps of 1 to 1 WBS - Burpee prehab & cool down: Cuban Rotations x 2 min PHASE 3 OLY
complete 3 rounds of Hydra var. Burgener Warm Up strength: Snatch Grip First Pulls 3 x 5 @5s pause Complete 5 rounds - rest 2 min between rounds A Snatch Grip DL + Snatch Panda Pull + Snatch B Clean Grip DL + Clean High Pull + Power Clean prehab & cool down: Ukranian DL 2 x 10 Sraddle GM 2 x 10
"Murph"
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Strength 20-25min
Ring work with anurag 3 rounds of 20 wall balls 20 pull ups 10m handstand walk (or 3 wall walks )
PHASE 3: OLY
warm up complete 5 rounds of: muscle snatch x 2 Overhead Squat x 3 SOTS Press x 5 strength: Power Clean 3 x 5 @65% Jerk Presses 3 x 5 Clean and Jerk 5 x 2 @80% Heaving Snatch Balance + OHS 4 x 2 prehab & cool down: good morning squat 2 x 10 reps @ 20/15kg ukranian Deadlift 2 x 10 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |