Hydra Movement: Strength is just the beginning!
Power
1)Clean from blocks (just above knee) & Jerk – work to a max for the day, 5 x 1 rest 90 sec. 2A) Jerk Recoveries @ 100-120% (of max Jerk) – 4 x 3 rest 90 sec. 2B) Dip Squats @ 110-120% (of max Jerk) – 4 x 3 rest 90 sec. Strength/Skill 3) Back Squat: 4X3@90% – quick up and down with no pause every set, rest 90 sec. Conditioning For time: 30 Split Jumps 10 HSPU 10 Hang Power Cleans 70/45kg 30 Split Jumps 20 HSPU 10 Hang Power Cleans 70/45kg 30 Split Jumps 30 HSPU 10 Hang Power Cleans 70/45kg Love it? Let us know by commenting below!
|
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |