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Wednesday's Training

5/31/2016

Comments

 
PHASE 3: SASS
​
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps, fin push ups x 10reps
front support x 30sec, back support x 30sec
scapula push ups x 10reps
strength:
complete 4 rounds of:
tuck planche holds x 20sec
tuck lever x 20sec
complete 4 rounds of:
hanging l-sit holds x 20sec
ring support hold x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

WOD:
warm up:

complete 15 min of:
push ups x 5reps
step ups x 10reps
one arm passive-active hang x 10reps
conditioning
the wrestler
Complete 30min AMRAP
dands (hindu push ups) x 10reps
baithaks (squats) x 20reps
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221
passive hang x whatever time is left
Comments

Tuesday's Training

5/30/2016

Comments

 
PHASE 3: LEGS
warm up:
complete 15 min of:
lunges x 10reps
skips x 100reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 6 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec 
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

PHASE 3: OLY
warm up:
complete 15 min of:
muscle snatch x 5
overhead squat x 10
klokov press x 5
strength:
complete 5 rounds of:
power clean x 5 @ 70%
push / split jerks x 3 @ 75%
back squats x 5 @ 72.5%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min

Comments

Mondays Training

5/29/2016

Comments

 
PHASE 3: BAS
warm up:
complete 3 rounds of:
Push Ups x 10, Ring Rows x 10
fin push ups x 10reps, 
scapula push ups x 10reps
strength:
complete 4 rounds of:
typewriter pull ups x 2-3 reps each side
handstand push ups x 5
complete 4 rounds of:
mixed grip bar pull ups x 3 each arm
ring dips x 5-8
prehab & cool down:
wall cuban rotations x 2min
flloor cuban slides x 2min

PHASE 3: LEGS
warm up
complete 15 min of:
lunges x 10reps
skips x 100reps
duck walk x 15 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 6 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec 
prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

Comments

Saturday's Training

5/27/2016

Comments

 
PHASE 3: OLY
warm up:
complete 15 min of:
muscle clean x 5
overhead squat x 10
sots press x 5
strength:
complete 5 rounds of:
power snatch x 5 @ 65%
strict press x 5 @ 70%
front squats x 3 w 2s pause @ 70%
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min
Comments

Tuesday's Training

5/27/2016

Comments

 
Phase 3: BAS Refer to Monday's training
PHASE 3: OLY
​warm up:
complete 15 min of:
muscle snatch x 5
overhead squat x 10
klokov press x 5

strength:
complete 5 rounds of:
power clean x 5 @ 65%
push / split jerks x 3 @ 70%
back squats x 5 @ 70%

prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
cuban rotations 3 x 1min


Comments

Wednesday's Training

5/27/2016

Comments

 
PHASE 3: WOD
warm up:
complete 15 min of:
overhead squat x 5
back squat x 10
arching active hang x 15sec
strength:
complete 5 rounds of:
pull ups x 7reps
push ups x 14
squats x 21
double unders x 28reps (x 3 if you are doing singles)
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221
PHASE 3: SASS
warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
tuck planche holds x 20sec
tuck lever x 20sec
complete 4 rounds of:
hanging l-sit holds x 20sec
ring support hold x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

Comments

Friday's Training

5/26/2016

Comments

 
 PHASE 3: WOD
warm up:
complete 15 min of:
400m Run
Air squats x 20
Ring Rows x 15
conditioning
complete a 20min amrap of
kettlebell swings x 50
toes to bar x 40
bear walk x 30steps
5 burpees emom
prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221

PHASE 3: SAS
warm up:

complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
l-sit press x 20s
v-sit hang x 20sec
complete 4 rounds of:
overhead  barbell walk x 100m
one arm active hang x 20sec
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)
Comments

Thursday's Training

5/26/2016

Comments

 
PHASE 3: BAS
warm up:

complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
muscle ups x 3-5reps / pull ups x 5 reps
handstand push ups x 5 / dips x 8 reps
complete 4 rounds of:
l-sit to shoulder stand x 5
l-sit to pull up x 5
prehab & cool down:
wall cuban rotations x 2min
Comments

Mondays Training - Phase 3 Begins

5/24/2016

Comments

 
BAS: Phase 3
​warm up:
complete 3 rounds of
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps
strength:
complete 4 rounds of:
archer pull ups x 2-3 reps each arm
handstand push ups x 5
complete 4 rounds of:
uneven bar pull ups x 3 ach arm
ring push ups x 5
prehab & cool down:
wall cuban rotations x 2min
LEGS: Phase 3
warm up:
complete 15 min of:
lunges x 10reps
skips x 50reps
duck walk x 10 reps on each leg
strength:
complete 4 rounds of:
bulgarian split squats x 7 reps on each leg
harop curls x 5 reps on each leg
complete 4 rounds of:
step ups x 10 reps on each leg @ 20/15kg
back squat holds @ 30sec 
prehab & cool down:
active pigeon 2 x 10reps
Comments

Benchmarks Phase 2

5/15/2016

Comments

 
The time for benchmarking has arrived. Benchmarking week starts on Monday 16th May, 2016 and yes it will go for the whole week. The table below lists the benchmarks by day so you can plan/ make excuses/ catch up accordingly. Training outside of Benchmarking (if you have caught up) will continue as normal. So if you have particular injuries or issues that do not let you benchmark, that will be taken into consideration and you will be given strength/ prehab/ rehab work for the day!
If you have any questions please feel free to call/tex/email me. I will see you at the box
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Snatch 1 RM
Max Hang
Strict Press
Row 1km
Handstand Hold
50 Burpees
Mobility
Front Squat 1 RM
Scoop Hold
Clean and Jerk 1RM
Front Split
Middle Split
Catch Up
Catch Up
Row 500m
Arch Hold
Back Squat 1RM
Run 100m
Deadlift 1RM
- 
-
-
Pull Ups
Push Ups
-
Row 2km
- 
-
-
Run 2km
Run 800m
-
-
- 
-
Comments
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    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • ABOUT
    • Why Are We Hydra?
    • What we do
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    • 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
  • 1 : 1 OLY
  • Trainee 1-on-1