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Thursday Training

8/31/2016

Comments

 
PHASE 4: LEGS
warm up:
complete 3 rounds of:
lunges x 10reps
skips x 50reps
barbell duck walk x 10 reps on each leg

strength:
Complete 5 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16

Prehab
Hyperextensions x 7 (+10s hold on last rep)
PHASE 4: BAS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Pull Ups x 3 @ 6317
Strict press x 5 @70%
complete 4 rounds of:
Shoulder Stand x 15-20sec
Ice Cream Makers x 5

Conditioning:
10min of 'GI JANE' - Burpee Pull Ups

prehab & cool down:
Cuban Rotations 2 x 6 @ 8211
Comments

PHASE 4: Wednesdays Training

8/30/2016

Comments

 
PHASE 4: SAS
by Joe Fallon
warm up:
complete 3 rounds of:
Wrist Flexion Raises x 10
Scap Push ups x 8
Overhead band Pull aparts x 8
Whippet x 8

strength - Beginner:
complete 8 - 10 rounds of:
Planche Lean 15 sec
Active Hang/Arching Active Hang 15 sec

complete 5 rounds of:
Hanging Leg/Knee raise x 6-8

Complete 3 rounds of:
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
Wall Taps x30

strength - Intermediate:
complete 8 - 10 rounds of:
Tuck Planche 15 sec
Tuck Front Lever 15 sec

complete 5 rounds of:
Skin the Cat x2 - 4

Complete 3 rounds of:
Toes 2 bar/Hanging leg or knee raise x8
Ring Support 20 sec

Complete 3 rounds of:
Hollow body Pullover x8
HS Taps x30

Hand Balancing  
C2W Handstand Hold B3 x 20s  I3 x 40s
Heel Pulls B3 x 10  I3 x15-20s
Toe Pulls B3 x 10  I3 x15-20s
Heel Pull to Free HS Hold B3 x 10-20s  I3 x 20-30s

Prehab: 2 Rounds
Passive Hang 60 sec
Powell Raises 6-8 / arm
PHASE 4: HANDSTANDS 
with Dave Davy
Comments

Tuesdays Training

8/29/2016

Comments

 
Phase 4: OLY
warm up:
complete 3 min of:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 5 @ 65%
push / split jerks x 3 @ 70%
clean high pulls x 5 @ 85%+

pendlay rows 3 x 7reps @60%+

prehab & cool down:
good morning squat 3 x 10 reps @ 20kg+

Comments

Phase 4: Week 2 - Mondays Training

8/28/2016

Comments

 
Phase 4: LEGS
warm up:
complete 10 min of:
Skipping x any style
Lunge x 5 reps every stop

strength:
Complete 5 rounds of
Back Squats x 5 @70%
One leg GM x 5 (+15s hold on last rep)

complete 4 rounds of:
RDL x 7 (+10s hold on last rep)
Harop Curls x 7

Conditioning

Annie
Complete 50-40-30-20-10 reps on
Double Unders
Sit Ups
If you cannot do double unders, use a 3:1 ratio for single unders
If you cannot skip with a rope, complete reactive jumps off 20kg bumper plate
PHASE 4: BAS
​​warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
scapula push ups x 10reps
Arch Rocks x 30

strength:
complete 5 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5

complete 4 rounds of:
False Grip Pull Up x 5
ring push ups x 5

Muscle Ups x 10min

prehab & cool down:
Floor Angels x 20
Shoulder Circles x 50
Comments

PHASE 4: THURSDAY'S TRAINING

8/24/2016

Comments

 
Comments

Phase 4: SAS Wednesday's Training

8/23/2016

Comments

 
PHASE IV: SAS
warm up:
complete 3 rounds of:
Wrist Flexion Raises x 10
Scap Push ups x 8
Overhead band Pull aparts x 8
Whippet x 8

strength - Beginner:

complete 6 - 8 rounds of:
Planche Lean 15 sec
Active Hang/Arching Active Hang 15 sec
Active Hang/Arching Active Hang 15 sec
complete 5 rounds of:
Hanging Leg/Knee raise x 6-8
Complete 3 rounds of:
Ring Support 20 sec
Complete 3 rounds of:
Hollow body Pullover x8
Wall Taps x30

strength - Intermediate:

complete 6 - 8 rounds of:
Tuck Planche 15 sec
Tuck Front Lever 15 sec
complete 5 rounds of:
Skin the Cat x2 - 4
Complete 3 rounds of:
Toes 2 bar/Hanging leg or knee raise x8
Ring Support 20 sec
Complete 3 rounds of:
Hollow body Pullover x8
HS Taps x30

​Prehab: 2 Rounds

Passive Hang 60 sec
Powell Raises 6-8 / arm
WOD
EMOM for 15 min
1 Pull Up/ B'bell Flat Row
2 Push Up
3 Squat

REST 5min

then complete DEATH BY REPS for 20min EMOM
Start at 1 Back Squat @ 60/40kg, Strict Press x 1

Comments

Tuesdays Oly

8/22/2016

Comments

 
PHASE IV: OLY
warm up:
complete 10 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%
clean pulls x 5 @ 85%+
prehab & cool down:
good morning squat 3 x 10 reps @ 20/15kg
pendlay rows 3 x 10reps
Comments

Mondays Training PHASE 4 has begun!

8/21/2016

Comments

 
PHASE 4: LEGS
​warm up:
complete 10 min of:
Skipping x any style
squat x 5 reps every time you break
strength:
Complete 5 rounds of
Back Squats x 5 @65%
One leg GM x 5 (+15s hold on last rep)
complete 4 rounds of:
RDL x 7 (+10s hold on last rep)
Harop Curls x 7
Complete 2 rounds of
500m Run
record your best time
PHASE 4: BAS
​warm up:
complete 2 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30
strength:
complete 4 rounds of:
Pull Ups x 5 @ 5315
handstand push ups x 3-5
complete 4 rounds of:
False Grip Pull Up Hold x 20s
ring push ups x 5
prehab & cool down:
Floor Angels x 20
Shoulder Circles x 50
Comments

Benchmarks For This Week

8/14/2016

Comments

 
LEGS
BAS
SAS
LEGS
BAS
OLY
WOD
​Max Hang
Deadlift 1RM
BaseLine
Row 500m
Squat x 40reps
Sit Ups x 30reps
Push Ups x 20 Reps
Pull Ups x 10 reps
​Scoop Hold
Arch Hold
Pull Ups
Push Ups
Muscle Ups
Dips (box/ Rings)
​Handstand Hold
Middle Split
Front Split
Run 2km
​Row 1km
Overhead Squat
50 Burpees
Run 2km
​Run 800m
Row 2km
​SOTs Press
Clean and Jerk 1RM
Front Squat 1 RM
Run 500m
Snatch 1 RM
Strict Press
Back Squat 1RM
​OPT
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.
Comments

Saturday's Training

8/12/2016

Comments

 
warm up:
complete 3 rounds of:
SOTS press x 5
OHS x 5

strength:
complete 3 rounds of:
Power Snatch 2 pos x 3
Barski Snatch + Push Press x 3
Pendlay Rows x 5

Finisher
Sally Squats
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
    • Our Team
    • 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