PHASE 2 SASS
Warm Up: Complete 3 rounds of: Front Bodyline Hold x 60sec Piked Handstand Hold x 45sec Side Support x 30sec each side Strength: Complete 4 rounds on each 1a) Chest to Wall Handstand Hold x 60sec 1b) Active Hang x 60sec 2a) Press To L Sit x 30sec 2b) Hanging L Sit x 30sec Conditioning: Complete 5 rounds of: Chest to Wall Handstand Taps x 60sec Rest 1 min Warm up:
Complete 5 rounds of: paused back squat x 5@ 5-4-3-2-1 sec at bottom strict press x 5@ 5-4-3-2-1sec on the eccentric table top hold x 10-15-20-25-30sec hold strength: Complete 5 rounds on each individually Level 1 push press x 5 bent over row x 5 front squat x 3@70-75-80-80-70% with 2s pause Level 2 snatch x 3@70-75-80-80-70 klokov press x 3@ahap (make note of your numbers) Clean+front squat+jerk x 3@ahap (make note) Cool down: complete 3 rounds of hyper and reverse hypers x 8 w 8sec hold on last rep PHASE 2: LEGS
Warm Up: Complete 3 Rounds of: Single Leg Skipping x 75 each leg Balance for 1 min with your eyes on the same leg closed after you finish your skips Strength: Complete 4 Rounds of: a. Front Squat x 2 @ 80% w 2s pause b. Harop Curls x 7 Romanian Deadlifts x 8 @ 50% of 1RM Deadlift Conditioning: Run x 2km PHASE 2: STRAIGHT ARM STRENGTH
Warm Up: 1. Complete 3 rounds of Wrist Flex, Scap Push Ups, and Passive Hang 2. Complete 5 rounds of: a) Scoop Hold x 60s b) Front Bodyline Hold x 60s c) Arch Hold x 60s d) Squat Hold x 60s Strength 3. Complete 3 Round of a) Planche Hold x 20s b) Front Lever x 20s 4) Complete 3 Rounds of: a) Pike Handstand x 45s b) Toes to bar x 10 5. If you have time, complete 5 min accumulation in a Passive/Active Hang
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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