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HYDRA MOVEMENT
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PHASE: 1/2016 BAS MON

2/28/2016

Comments

 
WARM UP
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold
10-15s Hold
Scap Push Ups
complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang
complete 10-15s holds

ADVANCED
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATE
Complete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds
hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:
Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows

Comments

phase 1: bas

2/24/2016

Comments

 
​THURSDAY BAS WARM UP: 10 MIN
wrist flexion raises and fin push ups and dorsal push ups
Passive Hang
STRENGTH & POWER
Muscle-Ups
Max Reps of unbroken Muscle-Ups
Muscle Up Transfers
Ring Dips
CONDITIONING & COOL DOWN:
Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s
Cuban Rotations
can be done with dumbbells, stick, barbells
Comments

wed legs

2/23/2016

Comments

 
​PHASE 1: LEGS BABY 
WARM UP
Vestibular Function Drill
complete 3 rounds of: 75 one legged skips followed by 1 min eyes closed balance on the same leg.

​STRENGTH & FLEXIBILITY
complete the bulgarians and harops as (a) and (b)
add 2.5-5kg to last weeks totals - refer to weight on 09/02/2016
Bulgarian Split Squat
5 X 5 @ 75% 
Harop Curls
5 X 5 @ 75% 
Front Squat
1 RM Front Squat
1 X 3 @ 65% 
1 X 3 @ 70% 
1 X 3 @ 70% 
1 X 3 @ 65% 
COMPLETE FOR TIME:
2000 Skips
complete 2000 skips or 10 min of skipping - whatever comes first
​WODWARM UP
Complete 7 rounds of:
7 ring rows
7 pull ups
7 squats
METCON:
Badger
3 Rounds for Time: 
95 pound Squat clean, 30 reps 
30 Pull-ups 
Run 800 meters
Comments

phase 1 sas and oly

2/22/2016

Comments

 
PHASE 1 SAS: 23/02/2016 

​WARM UP
complete 3 rounds of 1 min each
Front Body Line Hold
Passive Hang
Wrist Flexion Raises
3 sets of 10reps
Wrist Floss
3 sets of 10 reps

STRENGTH & FLEXIBILITY
complete 3 rounds of 30s in piked handstand and 10 reps on diagonal stretch

Diagonal Stretch
complete 10 reps plus a 10s hold

Pike Handstand Hold For Hamstring Flex
hold a piked hs over a box or off the wall

​CONDITIONING & COOL DOWN:
Partner Handstand - Hang Drill
Complete 10 rounds of 30s handstands in c2w position while your partner hangs passive
​PHASE 1: OLY TUES 

​WARM UP
SOTS Press
Press the bar from front or back rack while squatting
1 X 100
Add 2.5kg/5kg to your workout from the 15/02/2016

ADVANCED
Add 2.5kg/5kg to your workout from the 15/02/2016
Hang Snatch
1 RM Hang Snatch
4 X 5 @ 65% 
1 X 5 @ 70% 
1 X 5 @ 70% 
1 X 5 @ 65% 

BEGINNER TO INTERMEDIATE
Add 2.5kg/5kg to your workout from the 15/02/2016

Strict Press
1 RM Strict Press
4 X 5 @ 60% 

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

Split Jerk
1 X 3
1 X 3 @ 75% 
1 X 3 @ 80% 
1 X 3 @ 75% 

Complete 3 rounds of 8 reps each

Hyper Extensions
Reverse Hyper Extensions
Reverse Hyper
Comments

Friday SAS

2/18/2016

Comments

 
morning session will be handbalancing with Dave, afternoon, handbalancing and sas with Juan and evening kb with Leanne! 
​have fun monkeys!
Comments

phase 1: legs wednesday

2/16/2016

Comments

 
​PHASE 1: LEGS BABY

WARM UP
Vestibular Function Drill
complete 3 rounds of: 75 one legged skips followed by 1 min eyes closed balance on the same leg.

STRENGTH & FLEXIBILITY
complete the bulgarians and harops as (a) and (b)
add 2.5-5kg to last weeks totals - refer to weight on 09/02/2016

Bulgarian Split Squat
5 X 5 @ 75% 

Harop Curls
5 X 5 @ 75% 

Front Squat
1 RM Front Squat
1 X 3 @ 65% 
1 X 3 @ 70% 
1 X 3 @ 70% 
1 X 3 @ 65% 

COMPLETE FOR TIME:
2000 Skips
complete 2000 skips or 10 min of skipping - whatever comes first
WARM UP

Complete 5 rounds of :
250m Row
20 squats
15 push ups
10 sit ups
5 pull ups

​WOD

Tabata Something Else
Tabata Pull-ups 
Tabata Push-ups 
Tabata Sit-ups 
Tabata Squats 

Tabata intervals (20 sec. work/10 sec. rest x 8 rounds) for each exercise, with no rest between exercises. 

Score is total reps from all four stations (32 intervals).
Comments

Tues Fun 16/02/2016

2/15/2016

Comments

 
​PHASE 1: OLY TUES
​WARM UP
SOTS Press
Press the bar from front or back rack while squatting
1 X 100
Add 2.5kg/5kg to your workout from the 08/02/2016

ADVANCED
Add 2.5kg/5kg to your workout from the 08/02/2016
Hang Snatch
1 RM Hang Snatch
4 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%
1 X 5 @ 65%

BEGINNER TO INTERMEDIATE
Add 2.5kg/5kg to your workout from the 08/02/2016
Strict Press
1 RM Strict Press
4 X 5 @ 60%
Back Squat
1 RM Back Squat
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 70%
Split Jerk
1 X 3
1 X 3 @ 75%
1 X 3 @ 80%
1 X 3 @ 75%

Complete 3 rounds of 8 reps each
Hyper Extensions
Reverse Hyper Extensions
Reverse Hyper
PHASE 1 SAS:
WARM UP
complete 3 rounds of 1 min eachFront Body Line Hold
Passive Hang

​Wrist Flexion Raises
3 sets of 10reps
Wrist Floss
3 sets of 10 reps

STRENGTH ENDURANCE
complete 3 rounds of 30s in piked handstand and 10 reps on diagonal stretch
Diagonal Stretch
complete 10 reps plus a 10s hold
Pike Handstand Hold For Hamstring Flex
hold a piked hs over a box or off the wall

CONDITIONING & COOL DOWN:
Partner Handstand - Hang Drill
Complete 10 rounds of 30s handstands in c2w position while your partner hangs passive

Comments

PHASE 1: OLY

2/15/2016

Comments

 
PHASE 1: OLY
COMPLETE FOR TIME: 15min cut off
SOTS Press
Press the bar from front or back rack while squatting
1 X 100 @ Stick

STRENGTH:
Hang Snatch
1 RM Hang Snatch
1 X 5 @ 50%
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 70%

Push Jerk
go from behind the neck
1 X 3 @ 50%
1 X 3 @ 60%
1 X 3 @ 70%
1 X 3 @ 80%
1 X 3 @ 80%

Back Squat
1 RM Back Squat
1 X 5 @ 50%
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

CONDITIONING: 10MIN
Deadlift
1 RM Deadlift
1 X 50 @ 70/50kg
the deadlift must be at at least 60% of your max. if it is below 70kg then perform at the lower weight
Comments

phase 1: SAS friday

2/11/2016

Comments

 
PHASE 1: SASWARM UPComplete 3 rounds of:
15s Passive Hang
10 reps on active passive hangs
10s on retracted hang

STRENGTH AND FLEXIBILITYComplete 4 rounds of 15-20s
Planche
Front Lever
Tuck, flare, straddle or straight

CONDITIONING & COOL DOWN:'Grip Killer'
Complete 5 rounds for time: 
Farmers Carry x 100m @24/16kg
Monkey bar traverse
advanced @ 16m (black bars up and down) beg and int @ 8m (green bars up and down)
if you cannot traverse for whatever reason, perform a 30s passive active hang set 
Comments

PHASE: 1/2016 BAS THURS 

2/10/2016

Comments

 
PHASE: 1/2016 BAS THURS WARM UP
Complete the following for as many rounds as possible in 10 min

Bent Arm Push Up Hold x 10-15s Hold
Scap Push Ups - complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang - complete 10-15s holds

ADVANCEDComplete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATEComplete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds - hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows

Comments
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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
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    • 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
  • 1 : 1 OLY
  • Trainee 1-on-1