 WARM UP: 10 MIN
Protraction Retraction Push Ups x 10 Squat Therapy x 5 STRENGTH Deadlift 1 RM Deadlift 5 X 5 : 75%+ Good Morning Squats Complete a good morning in back rack and then move into back squat 3 X 5 : 40% METCON Complete 3 Rounds For Time: Run 200m Back Squat x 10 @ 60/40 Toes to Bar x 10 HSPU x 10  WARM UP
1. 200m run 2. Wrist/Shoulder Prep 3. Taylor Pose 3x30s STRENGTH & FLEXIBILITY 4. CtW Handstand 3x30s 5. Bent Leg Side Split Hold 3x30s 6. Pike HS/HS - Balance 3x30s 7. Tuck Box HS -3x30s COOL DOWN 8. Practice Time!  WARM UP: 10 MIN
7 X 2 : 50% Tall Snatches STRENGTH AND POWER 1 RM Power Snatch 5 X 3 : 70% 1 RM Power Clean 5 X 2 : 80% Split Jerk 5 X 2 : 80% Grace For Time: 30 Clean and Jerks (#135) 1 RM Back Squat 1 X 20 : 65%  WARM UP: 10 MIN
7 X 2 : 50% Tall Snatches Pull high and get under quick STRENGTH AND POWER Power Snatch 1 RM Power Snatch 5 X 3 : 70% Power Clean 1 RM Power Clean 5 X 2 : 80% Split Jerk 5 X 2 : 80% COOLDOWN Grace For Time: 30 Clean and Jerks (#135) Back Squat 1 RM Back Squat 1 X 20 : 65%  WARM UP: 10 MIN
Monkey Bar Traverse Traverse the nominated distance STRENGTH Push Press 1 RM Push Press 3 X 5 : Heaviest Front Squat 1 RM Front Squat 5 X 3 : 80%+ METCON: Nancy 5 Rounds for time: 400 Meter Run 15 Overhead Squats (42.5/30kg)  Dave Doing What He Does Best Warm Up:
500m Run Strength & Power: Power Clean & Jerk : 4x5 at 70% 1RM Bulgarian Split Squat 5-5-5-5-5 MetCon: For Time: Handstand Hold (Facing Wall), 3 mins then 3 rounds of: 10 Seated Straddle Pancakes, 20/15 kg 50 Double Unders (3 1 Single Unders)s 10 Bridge Wall Walks  Warm Up: 10 min
Bent Arm Planche (alt with traversing) Strength: 1. Behind The Neck Strict Press 5-5-5-5 2. Power Snatch : 4x5 at 65% 1RM (2.5-5kg more than last week) MetCon: 3. ALTERNATING EMOM - 14min Every 1 min for 14 mins, alternating between: 5 x Back Squats, 65/45 kg 10 x Push-ups Cool Down 4. 500m Run  1a. Deadlifts 5-5-5-5-5 @75%
1b. Retracted Hangs 10s-10s-10s-10s-10s 2 Good-Morning Squats : 3x5 @40% 1RM Back Squat 3.MetCon For time: Run, 1 km then 3 rounds of: 10 Strict Toes To Bars 20 Push-ups 30 Kettlebell Swing (Russian)s  Coach Dave improving on his Figa 1. Wrist Prep - general prep 15 min
2. Shoulder Prep - general prep 10 min 3. Frog Split --> Single leg Split --> Frog Split Get Ups 3 x 10 4. CtW Handstand/ Pike HS Endurance 3x60s 5. Straddle Ups 3x10 6. Kick Ups - Tuck Ups, Straddle Up (to HS) Pike Ups 7. Spotted/Free HS work.
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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