Hydra Movement: Strength is just the beginning!
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
Complete 5 rounds on each individually
push press x 5
bent over row x 5
front squat x 3@70-75-80-80-70% with 2s pause
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)
complete 3 rounds of
hyper and reverse hypers x 8 w 8sec hold on last rep
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.