10 mins - Clean progressions with barbell
Strength allow 20mins
5 mins to warm up to working weight
1 power clean+ 1 full clean + 1 Thruster
0;00, 2:00, 4,00, 6:00, 8:00, 10:00, 12:00
Fran (time cap 10mins)
10 x 2sec Active + 2sec passive Hang
10 scap press
30 sec hollow hold
Every 2 mins for 20 mins
6 x Bench press
5 Pull ups
5 Burpees to 6” bar
10 pull ups
15 sit ups
Run to district north and back
Hey hey wonderful Hydra humans, I need the following please:
1. For you to all RSVP to the House Warming (which is this Saturday 2pm onwards) by tomorrow please as the meat needs to be ordered! You can do this by;
a) signing up through the app under "enrolments"
b) writing your name on the sign up sheet at the front desk of the gym (even if you don't have the cash, we'll collect it later)
c) write your name in the comments here and we'll add you to the list!
2. To select a cake flavour per the pole that was posted in here by tomorrow please as the cake needs to be baked!
3. Start thinking of music options and play lists, otherwise who knows what we'll end up with and AS & AH are taking no responsibility for the outcome😂😂
Looking forward to letting a little loose with you all and Warming our humble box...with a spit roast to celebrate😜
Amy, Amanda and Anurag
Pull up - Strict, Kipping* and or Butterly* technique
Leg raises or T2B practice*
*for the advanced athletes
WOD for time:
21-15-9 reps on
Wall balls 9/6kg
row for calories
Why continue to train on a regular basis without having a dress to fit into, a goal weight to make and some days a lack of time and energy: Self- education. Understanding ourselves from a whole new point of view and taking responsibility for why we have something that we so desire and why we are lacking the things in which we wish to have?
Now as cruel and simple as it may seem: life is not a holiday. The key to getting anything done is DOING THE WORK. And sometimes that means doing things regardless of wanting to, time and having other distractions. As yes, this life is ours. This includes facing our many challenges that come our way: work, family, friends and our own thoughts. And like much of everything is our lifetimes, it doesn’t need to be perfect, with love or excitement but with purpose. So then what is the special recipe?
1. Prioritise what you real purpose is for something: find your legacy
Now this may seem like a crazy, over the top concept. How does doing daily exercise make me a better person? The answer is not because you have more muscles, fit into X size of clothing or can do a muscle up. Exercise is a self-interaction, exercise is gaining knowledge about yourself and exploring how a lack of homeostasis in a structure can cause breakdown, much like many things in life right? That is the more you place focus on one area, other areas begin to lack, or lack of understanding of a concept can cause lack of understanding to a whole structure.
Example: if you continue to train the upper portion of your body without training the lower half of your body you are at risk of developing poor posture habits which over time will contribute to set backs in exercise, lack of mobility to perform basic tasks and most importantly pain. Equally so if we do not take the time to learn and process correct technique or understanding of an exercise concept we are at risk of developing pain, injury or lack of movement capacity.
Would you be living to be your best self, follow your legacy and make a positive change in this life time if you were under pain which is preventable? Would you be able to positively interact with the ones you love so dearly if your body is tight, under more load than it needs to be and consistently breaking down at a faster rate than it needs to?
2. What is your commitment to self-love and understanding?
Have you ever taken a movement to step back and understand your make up? When I mention your “make up” it requires a scientific understanding of the elements which are there to develop a human and its structure. Water, protein, fat and carbohydrate, the same elements which build the structures of all other organisms. If we take this concept and look at a plant; The plant needs water, fuel, sunlight, movement, and love to grow. Should we then not follow the same idea? By giving our bodies water, fuel, sunlight, movement and love in order to grow and become a better version of who we are.
So then, we can assume that moving our body and continuing to understand how best our body moves and what it needs is an element of self-love. Of course, if we so desire to challenge ourselves more and grow more skills there is an element of needing to practice in a specific manner: you cannot expect to deadlift your own body weight if you do not practice the habit of deadlifting. Some days it may be difficult to find the motivation to deadlift, or we might be sore and tired, however there will always be ways to improve our deadlift. So then understanding what could still support our goals, whilst being mindful for our state of mind and body is vitally important.
3. Recognise that you can! And others may be unable.
Unfortunately, in the modern world, regardless of what you see or don’t see there is a great gap between those of us who live above the poverty line and those who live below the poverty line. With the “power” that money brings, so does freedom of choice. Now this may be different for everyone reading this: some of us may be able to eat organic, work with a coach in a private setting and still buy the nicest of clothing. Whilst others of us may be able to shop at farmer’s markets and maintain a gym membership and attend a yoga class once a week. There will be those of us whom work a flexible job and can spend more hours of the day moving our bodies and those of us whom work long laborious hours. However, regardless of our work load, what we can handle physically and mentally, will change based on other factors too; family, income, security and location. One thing that we all seem to forget: we are able! Like all difficulties which we are due to face in our life time, exercise and movement is also element learning. Its something that continues to change and develop over time. So do what you can, find out how capable you are. You never know when you might just surprise yourself.
Although there are multiple other elements that come into effect. Don’t be afraid of the process of learning. One day might seem difficult, months and years may seem difficult, but persevere.
- Coach Kara
ABOUT THE AUTHOR - Kara Schenk
My own fitness journey began at age 16. I joined a local gym, took up multiple group classes, throwing myself in the deep end. With all good intentions and a few small niggling injuries later I became fascinated with movement. At 17, fresh out of high school I went on to complete my Certificate IV in Fitness. And it would be from that opportunity that my passion for movement and exercise grew. During my own Personal Development Journey I have studied under the principles of MovNat, Stretch Therapy, ASCA . I have also competed and placed in 6 Powerlifting Competitions and have been lucky enough to Coach and the 2016 Junior National Powerlifting Competition. My approach to health and movement is improving the capacity for an individual to do all things within the means of their body; run, lift, jump and SMILE.
PHASE 3/ WEEK 4 WOD
then complete 3 rounds
10 wall squats
10 easy push ups
30 sec Hollow hold
(5 mins to build up O.H Squats)
4 rounds of
5 x O.H Squats
8 x Barbell Roll outs
Complete 7 rounds of:
7 O.H Squats 50/35kg
7 Burpees over the bar
Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.