Tuesday's Training Phase 2

PHASE 2: BAS
​
WARM UP
Wrist Flexion Raises
sets of 10reps
Wrist Floss
sets of 10 reps
Passive Active Hang For Reps

STRENGTH AND POWER
Archer Pull Ups
Ring Dips

CONDITIONING & COOL DOWN:
One Arm Push Ups
Pistol Squat Complex
10-8-6-4-2

​Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 @ 6221

PHASE 2: LEGS

WARM UP
Skipping
Complete 500 skips

STRENGTH AND FLEXIBILITY
Bulgarian Split Squat
4 X 8 @ 75%
Harop Curls
4 X 8 @ 75%

CONDITIONING & COOL DOWN:
Back Squat
1 X 20 @ 60%+
Hyper Extensions
3 X 8 @ 10s Hold On Last Rep

PHASE 2: OLY

PHASE 2: OLY

WARM UP
complete 3 rounds on each movement
Strict Press
3 X 5 @ 50%
Back Squat
3 X 5 @ Same As Strict Press W 3 S Hold

ADVANCED

Power Clean
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

Push Jerk
go from behind the neck
1 X 3 @ 65%
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 75%

Clean Pull + P. Clean
3 clean pulls plus 3 p. cleans
4 X 3 @ 60%+

BEGINNER TO INTERMEDIATE:

Deadlift
4 X 5 @ 70%

Back Squat
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 70%

CONDITIONING & COOL DOWN:
Row 500m
Sprint 500m