Hydra Movement: Strength is just the beginning!
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
2) AMRAP for 10min
a)Front Lever x 10-20s
b)Tuck Planche x 10-20s
3) AMRAP 15min
A) 1 x Muscle up + 2 x Ring Dips + 3 x Skin the Cat
B) 2 x Ring Dips + 3 x Skin the Cat
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
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.
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.