|
warm up:
sots complex x 5min strength: 30min snatch 4 x 3@70% snatch pulls 4 x 3@90% front squat 4 x 3 metcon: 5min on, 1 min off pull ups push ups squats record each one for max reps in 5 min warm up: 10min
Back Squat x 50 @ 20/15kg Front Squat x 50 @20/15kg OH Squat x 50 @ 20/15kg strength: 20min bulgarian split squat 5 x 5 harop curls 5 x 5 conditioning: 15min AsManyRepsAsPossible complete as many double unders/ single skips as possible in 15 min cool down: active pigeons 2 x 10reps pistols, harops, and hypers lead the way for that bootayyy!
oh and lets not forget those barbell rollouts. don't know what they, can't wait to find out?...then i'll see you in class monkeys planches and levers all the way babayyyy!
Then some lifting ;) warm up: 15min
sots press x work to your heaviest for 3 reps cuban rotations x 5 @5212 strength: 20 min power clean 4 x 3 @ 65%+ split/push jerk 4 x 3 @ 70%+ metcon: alternating emom for 13min 1. power snatch x 3 @ 50/30kg 2. pistol squats x 3 on each leg - can be scaled to pistol duck walk for 3 steps increase the weight on your power snatch every round if you achieve the reps easily. when you fail, reduce the weight by 5/2.5kg and work on that weight Clean and Jerk x 1RM
Deadlift x 1RM Max Push Ups Run x 500m Day 2 had some epic BMs and PBs - Scoop holds that lasted almost 3 min and Arch holds almost at 5min. The day's biggest achievements (that I saw) were : Ho Keun 90kg Snatch and 160kg Back Squat Charles 60kg Snatch and 125kg Back Squat Kristen 70kg Back Squat WOOHOO HAIL HYDRA BABY! scoop hold - max
Max arch hold Strict press x 1 rm Handstand hold Middle split What a day, day 1 was. Everyone pb'd!!! Some of the highlights were: Snatch Liam 60kg Josh 57.5kg Anita 37.5kg Jess J Erica and Karen 35kg Back squat Jameel 155kg Diego 145kg Karen 102.5kg Julez 72.5kg Row x 500m Rowan 1:31min Mark 1:35min Jess W 1:47min Jess J 1:49min warm up: |
MON |
TUES |
WED |
THURS |
SNATCH X 1RM |
MAX SCOOP HOLD |
CLEAN AND JERK X 1RM |
MAX PULL UPS |
BACKSQUAT X 1RM |
MAX ARCH HOLD |
DEADLIFT X 1RM |
FRONT SQUAT X 1RM |
MAX PASSIVE HANGS |
STRICT PRESS X 1RM |
MAX PUSH UPS |
OVERHEAD SQUAT X 1RM |
ROW X 500M |
MAX HANDSTAND HOLD |
RUN X 500M |
MAX BOX JUMP |
- |
- |
- |
Benchmarking week starts on Monday!
I saw a fair few PBs today, can't wait to see how you guys do tomorrow!
Hail Hydra!
Author
Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.
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