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Daily Gibberish

Hydra Movement: Strength is just the beginning!

2017: PHASE 1 

1/2/2017

Comments

 
Phase 1 for the new year begins and its business as usual. I know its the first week back so we will start a bit slower with the strength work and with some extra conditioning to get those extra kilos/ i mean happy cakes and bikkis movin! Dave will take handbalancing as usual
OLY - Lvl I & II

warm up:


complete 15 min of:

Ankle mobility drills
Hip mobility drills
Tx Spine Mobility drills

strength:


complete 5 rounds of:

Deadlift x 5 @70%+
Back Squat x 5 @ 70%+
Overhead Squat x 3 @ 70%+

prehab & cool down:


​good morning squat 3 x 5 reps @ 3s pause each rep
Ukranian Deadlift 3 x 5 @3s pause
BAS - Lvl I

warm up:

​complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Penguin snaps x 10 reps

strength

complete 4 rounds of:
Pull Ups x 2-5
Ring Dips x 5

complete 4 rounds of:
Partial Pull Up x 5
Box/ Ring Support Hold x 15s
Top Pull Hold x 15s

Ball Slam Burpees x 10


prehab & cool down:

Wall Cubans 2 x 20

Floor Angels 2 x 8

​
BAS - LvL II

​warm up:

complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

strength:

complete 4 rounds of:
Muscle Ups x 5
handstand push ups x 5

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

prehab & cool down:

​External Rotations 4 x 8
Floor Angels 4 x 8
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    Author

    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • HOME
    • OPEN TRAINING PROGRAM >
      • ALL LEVELS
  • ABOUT US
    • Why Are We Different?
    • What We Offer
    • Meet the Team
  • GETTING STARTED
    • TIME TABLE
    • CLASSES >
      • UPPER BODY STRENGTH
      • Gymnastics Strength
      • Hand-Balancing
      • CONDITIONING
      • ASHTANGA YOGA
      • MOBILITY
      • Olympic Lifting
      • Kids Classes
      • Personal Training
    • COSTS
    • Visiting CrossFit Athletes & Drop Ins
    • Free Trial
    • FAQs
  • CONTACT US
    • MEMBER REFERRAL PROGRAM
  • Member Login
  • TRAINING
    • Testimonials and Reviews
    • What is Fitness?