Hydra Movement: Strength is just the beginning!
Power/Strength:
1)Clean and Jerk complex 5 x 3 Rep 1 - Power Clean Rep 2 - Hang Clean (from knee) + Power Jerk Rep 3 - Clean (from ground) + Split Jerk x 2 Rest 120s Skill/Strength 2) AMRAP for 10min a)Front Lever x 10-20s b)Tuck Planche x 10-20s Rest 90s 3) AMRAP 15min A) 1 x Muscle up + 2 x Ring Dips + 3 x Skin the Cat OR B) 2 x Ring Dips + 3 x Skin the Cat OR C) 3 x Skin the Cat You can use the regression list for the muscle up if you would like to do A Follow Regression list on board if not strong enough for a muscle up yet Regression/Progression List: Muscle Ups > Wt. Pull Ups > 2 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive) You can use a combination of these to train - if you see the non- existence of a ring dip, that is done on purpose. Love it? Let us know by commenting below!
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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