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Strength/Skill:
Row 1km per person as a 2 person team Every 250m Stop and complete 15KB Swings 30 min of Turkish Get Ups @ 3RM each side Complete a 30s front body line hold and a 15s C2W HS every time you stop
 TUESDAY 28th of July 2014
Strength: Barbell Roll Outs 4 x 5 Harop Curls 4 x 5 Piked HS - Hami Stretch Pos 3 x 60s Back Bridge 3 x 60s Conditioning: Lunge 200m, every stop complete 5 burpees
Straddle GM 2 x 10 (+10s)
C2W HS 2 x 30s Jefferson Curls 2 x 10 (+10s) Arch into Box 2 x 10 Straddle HS Support Pos on wall 3 x 30s One Arm Support on wall 3 x 30s each Conditioning: Wall Climbs x 10 LOCOMOTION DRILLING!
1. a)Bear Walks 3 x 10m 1. b)1 Arm Chin Ups 3 x 3 2. a) Kossac Insertions 3 x 5 2. b) Rolling 1 Arm Bridges 3. CONDITIONING - Spend as much time in the sequence of your ability 1. Lizard Walk 3 x 10m (scale to SA Lizard or snake crawl) 2. Squat, Lizard/snake, Kossac 3. Squat, lizard/snake, kossac, rolling bridge, QDR Strength:
Hindu Push Ups 3 x 10 Back Bridge 3 x 30s Back Squat x 5RM Conditioning: 800m Row 30 Strict Pull Ups 800m Run Strength/Skill:
Ring Push Ups 3 x 10 Press to Lsit on Rings/ P'llets 3 x 15s Horse Stance @ 40/30kg 3 x max holds (max allowed is 60s) Rest 2 min after every set 21-15-9 reps for time: Row for Calories Scoop Rocks @ 24/16kg Strength:
Planche 4 x 10-15s Front lever 4 x 10-15s Skin the cat 4 x 3-5 CONDITIONING 3 rounds of FGB- 1 min rounds of each movement Back squat @40/30 Push ups Scoop holds Ring Rows Row for calories Rest its been quite an eventful week guys. nonetheless we will be putting our deadlifting skills to the test tomorrow with some boxing drills so get your rocky on 
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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