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Saturdays Olympic Lifting

6/30/2017

Comments

 
PHASE 2: Week 10

warm up:
complete 15 min of:
muscle clean x 5
overhead squat x 5
sots press x 5

strength:
power clean + Jerk 4 x 3 @ 65%

Complete 10 rounds of
clean and jerk x 2 @ 85%+
Jerk Presses 3 x 5

prehab & cool down:
good morning squat 2 x 10 reps @ 20/15kg
Jefferson Curls 2 x 10reps
Comments

Thursdays Training

6/28/2017

Comments

 
PHASE 2: OLY BASICS
warm up:
max hang, then squat for 30 sec x 7 rounds
wrist floss 2 x 10
GM Squat 2 x 10

strength:
complete 5 rounds of:
deadlift x 5 @75%
back squat x 5 @ 70-75%
strict x 5@ 65-70%
rest 1 min between each

cool down:
GM squat 2 x 5 (+10s)
jefferson curls 2 x5 (+20s)
WOD

rings strength for 30 min

then complete  for time:
350m Run
15 x pull ups
500m row
30 x push ups
300 skips
45 x squats

Comments

WEDNESDAYS TRAINING

6/27/2017

Comments

 
PHASE 2: WEEK 10
​
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m

strength:
Complete 5 rounds of
Rope Climbs x 6m
Ring Dips x 5-8

Complete 4 Rounds of:
Cyclical Pull ups x 5
L Sit Hold x 20sec

Complete 3 Rounds of:
L Sit hang x 20sec
Alternating Plyo Push Ups x 10

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws 2 x 10
PHASE 2: WEEK 10

Strength 
15 min AMRAP
10 Pistols 
60sec rest 
60 sec DU practise
60sec rest 

Conditioning
150 Double Unders buy in 
Then
complete 5 rounds of:
10 over head lunges
10 bar facing burpees
Then
150 Double Unders buy out
Comments

Tuesdays Training

6/26/2017

Comments

 
PHASE 2: WEEK 10 WOD

Strength 
15 mins of 
10 Pistols 
60sec rest 
60 sec Skipping practise
60sec rest 

Conditioning
500 Skips buy in 
Then
5 rounds of:
10 over head lunges
10 bar facing burpees
Then
500 Skips buy out
PHASE 2: OLY

warm up:

complete 5 rounds:
muscle snatch x 5 (+10s)
Barbell reverse Lunges x 5 (+10s)
Strict klokov press x 5 (+10s)

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power snatch x 5 @ 70%
Snatch Balance x 3 @ 60%
panda pulls x 5 @ 95%+
Snatch Grip first pulls x 3 @3s pause AHAP

prehab & cool down:
Jefferson Curls 2 x 10
snatch grip RDL 2 x 10
Comments

Mondays Training

6/25/2017

Comments

 
​PHASE 2: WEEK 10 LEGS

warm up:

complete 3 Rounds of:
Calf Raises x 20
Bent Leg Lifts x 15
Baby Pistols x 5 on each leg

strength:
Back Squat 4 x 5
Deadlift 4 x 5

Bulgarian Split Squat 4 x 5
Harop Curl 4 x 5

prehab - work with a partner
Hypers 2 x 10
Reverse Hypers 2 x 10
Body Surfing 2 x 60sec
PHASE 2: WEEK 10
​
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 14m

strength:
Complete 5 rounds of
Rope Climbs x 6m
Ring Dips x 5-8

Complete 4 Rounds of:
Cyclical Pull ups x 5
L Sit Hold x 20sec

Complete 3 Rounds of:
L Sit hang x 20sec
Alternating Plyo Push Ups x 10

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws 2 x 10
Comments

Sunday WOD

6/24/2017

Comments

 
pre wod - 3 rounds of
Kettle Bell Windmills x 10 on each side
Kip x 20
Lunge x 30 steps

Complete 5 rounds of:
Run x 500m
Pull Ups x 5
10 x Push Ups
15 x Air Squats

REST 3 min, then

5 min of
max wall ball shots @20/14lbs
Comments

Fridays WOD

6/22/2017

Comments

 
Friday WOD followed by Meditation

Warm Up
Row x 500m

then 3 rounds of:
Toes to bar x 10
Lunge x 20 steps
Scap push ups x 30

WOD
'Half CINDY'
Complete a 10min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats

REST 3 min, then

Complete for time
800m x run
lunge x 50 steps
800m x row
sit ups x 50 reps
Comments

Wednesdays Training

6/20/2017

Comments

 
PHASE 2: Gymnastics Strength

warm up:
Complete 3 rounds of:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 4 rounds of:
Cyclical Pull Ups x 5-8
Russian Dips x 5

complete 4 rounds of:
Skin the cat x 3-5
Pull Ups x 3-5

complete 4 rounds of:
Back Bridge Lean x 20sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
Powell Raises x 5 each arm
KB Shoulder circles x 10
Comments

Tuesdays Training

6/19/2017

Comments

 
WOD
​
pre wod
Work on Turkish Get Ups for 15 min

WOD
Half CINDY'
Complete a 10min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats

REST 3 min, then

Complete for time
800m x run
lunge x 50 steps
800m x row
sit ups x 50 reps
OLY
​
warm up:
complete 5 rounds:
muscle clean x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of:
power snatch x 5 @ 70%+
Snatch Balance x 3 @ AHAP
Snatch Grip Heavy Pulls x 5 @ 95%+

prehab & cool down:
Jefferson Curls 2 x 10
RDL 2 x 10
Comments

Mondays Training

6/18/2017

Comments

 
Phase 2: Week 9 LEGS

warm up:
complete 2 rounds
Skip x 100
arch rocks x 20
calf raises x 20
stand sit kneel sit stand x 10

strength:
Complete 5 rounds of
Broad Jumps x 5
Calf Raises x 15

Complete 4 rounds of
Bulgarian Split Squat x 8
Harop Curls x 8

conditioning
Complete 3 rounds for time
Row x 500m
Toes to bar x 20
Air Squats x 30
Phase 2: Week 9 Gymnastics Strength

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
band pull aparts x 10

strength:
Complete 5 rounds of:
Archer Pull Ups x 2-3
Handstand Push Ups x 3-5

Complete 4 Rounds of:
L Sit Pull Ups x 5
Bent Arm Planche hold x 15-20s

Complete 4 rounds of:
Straddle Press Hold x 20s
One Arm Hang x 30sec

prehab & cool down:
ext rot 2 x 10
delt raise 2x 10
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?
    • Our Team
    • FAQs
  • Community
    • Training Gallery
    • Success Stories
  • TRAINING
    • Member Benefits
    • Member App
    • Our Classes >
      • Olympic Lifting
      • Upper Body Strength
      • Handstands
      • ASHTANGA YOGA
      • CONDITIONING & MOBILITY
      • Personal Training
    • Testimonials
  • TIME TABLE
  • Get Started
    • Memberships
    • 6 week Unlimited Classes
    • Free trial
  • CONTACT US