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Hydra Movement: Strength is just the beginning!

wednesdays training

3/7/2017

Comments

 
PHASE 1/2017: WEEK 10
L3
warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 5 rounds of:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 3 rounds of:
Skin the Cat x 5
One Arm Push Ups x 5 e.s

complete 3rounds of:
Handstand Shoulder Taps x 30sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
OA Passive Active x 10
Pressing Retraction-Protraction x 10
PHASE 1/2017: WEEK 10
L2
​warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 5 rounds of:
False Grip Pull Ups x 5 @ 3113
Ring Dips x 5 

complete 3 rounds of:
Skin the Cat x 5
Muscle up Transitions x 5

complete 3rounds of:
c2w Handstand hold x 45sec
Straddle Circles x 15 e.s.

Prehab/ Cooldown:
Complete 2 rounds of
OA Passive Active x 10
Pressing Retraction-Protraction x 10
PHASE 1/2017: WEEK 10
L1
warm up:
leg lifts x 12
scoop hold x 60sec
arch hold x 60sec

strength:
complete 5 rounds of:
Pull Ups x 3 @ 3113
push ups x 5 @ 3315

complete 3 rounds of:
inverted hangs x 20sec
front support x 20sec

complete 3rounds of:
piked handstand hold x 30sec
hanging L sit x 20sec

Prehab/ Cooldown:
Complete 2 rounds of
Passive Active x 10
cuban rotations x 2min
WEDNESDAY WOD

pre wod

Work on Kettlebell Windmills x 15min

WOD
Jackie
For Time
1,000 Meter Row
50 Thrusters (45 lb bar)
30 Pull-Ups

REST 3 min, then
5 min EMOM
60 skips
10 sit ups
every successful, increase by 10 skips
Love it? Let us know by commenting below!
Comments

    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