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Hydra Movement: Strength is just the beginning!

Tuesday's Training Phase 2

4/4/2016

Comments

 
PHASE 2: BAS
​

WARM UP
Wrist Flexion Raises
sets of 10reps
Wrist Floss
sets of 10 reps
Passive Active Hang For Reps

STRENGTH AND POWER
Archer Pull Ups
Ring Dips

CONDITIONING & COOL DOWN:
One Arm Push Ups
Pistol Squat Complex
10-8-6-4-2

​Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 @ 6221
PHASE 2: LEGS

WARM UP
Skipping
Complete 500 skips

STRENGTH AND FLEXIBILITY
Bulgarian Split Squat
4 X 8 @ 75%
Harop Curls
4 X 8 @ 75%

CONDITIONING & COOL DOWN:
Back Squat
1 X 20 @ 60%+
Hyper Extensions
3 X 8 @ 10s Hold On Last Rep
PHASE 2: OLY

PHASE 2: OLY


WARM UP
complete 3 rounds on each movement
Strict Press
3 X 5 @ 50%
Back Squat
3 X 5 @ Same As Strict Press W 3 S Hold

ADVANCED


Power Clean
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

Push Jerk
go from behind the neck
1 X 3 @ 65%
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 75%

Clean Pull + P. Clean
3 clean pulls plus 3 p. cleans
4 X 3 @ 60%+

BEGINNER TO INTERMEDIATE:

Deadlift
4 X 5 @ 70%

Back Squat
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 70%

CONDITIONING & COOL DOWN:
Row 500m
Sprint 500m
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    Author

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

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  • ABOUT
    • Why Are We Hydra?
    • What we do
    • Our Team
    • Testimonials
    • FAQs
  • TRAINING
    • Training Gallery
    • Success Stories
    • Our Classes >
      • Olympic Lifting
      • Upper Body Strength
      • Handstands
      • ASHTANGA YOGA
      • CONDITIONING & MOBILITY
      • Personal Training
    • Member App
  • TIME TABLE
  • Get Started
    • Memberships
    • Bring a friend
    • Free trial
  • CONTACT US
  • Pro shop