PHASE 3: OLY
warm up: complete 15 min of: muscle clean x 5 overhead squat x 10 sots press x 5 strength: complete 5 rounds of: power snatch x 5 @ 65% strict press x 5 @ 70% front squats x 3 w 2s pause @ 70% prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg cuban rotations 3 x 1min Phase 3: BAS Refer to Monday's training
PHASE 3: OLY warm up: complete 15 min of: muscle snatch x 5 overhead squat x 10 klokov press x 5 strength: complete 5 rounds of: power clean x 5 @ 65% push / split jerks x 3 @ 70% back squats x 5 @ 70% prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg cuban rotations 3 x 1min
PHASE 3: BAS
warm up: complete 3 rounds of: wrist flexion raises x 10reps fin push ups x 10reps scapula push ups x 10reps strength: complete 4 rounds of: muscle ups x 3-5reps / pull ups x 5 reps handstand push ups x 5 / dips x 8 reps complete 4 rounds of: l-sit to shoulder stand x 5 l-sit to pull up x 5 prehab & cool down: wall cuban rotations x 2min
The time for benchmarking has arrived. Benchmarking week starts on Monday 16th May, 2016 and yes it will go for the whole week. The table below lists the benchmarks by day so you can plan/ make excuses/ catch up accordingly. Training outside of Benchmarking (if you have caught up) will continue as normal. So if you have particular injuries or issues that do not let you benchmark, that will be taken into consideration and you will be given strength/ prehab/ rehab work for the day! If you have any questions please feel free to call/tex/email me. I will see you at the box
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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