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oly - 01/12/2015

11/30/2015

Comments

 
warm up:
sots complex x 5min

strength: 30min
snatch 4 x 3@70%
snatch pulls 4 x 3@90%
front squat 4 x 3

metcon:
5min on, 1 min off
pull ups
push ups 
squats
record each one for max reps in 5 min
Comments

legs - 30/11/2015

11/29/2015

Comments

 
warm up: 10min
Back Squat x 50 @ 20/15kg
Front Squat x 50 @20/15kg
OH Squat x 50 @ 20/15kg

strength: 20min
bulgarian split squat 5 x 5
harop curls 5 x 5

conditioning: 15min AsManyRepsAsPossible
complete as many double unders/ single skips as possible in 15 min

cool down:
active pigeons 2 x 10reps
Comments

legs - 27/11/2015

11/26/2015

Comments

 
pistols, harops, and hypers lead the way for that bootayyy!
oh and lets not forget those barbell rollouts. don't know what they, can't wait to find out?...then i'll see you in class monkeys
Comments

sas 26/11/2015

11/25/2015

Comments

 
planches and levers all the way babayyyy!
Then some lifting ;)
​
Comments

BAS - 25/11/2015

11/24/2015

Comments

 
Fun Fun Fun
​
Then we Run Run Run!
Comments

oly 23/11/2015

11/23/2015

Comments

 
warm up: 15min
sots press x work to your heaviest for 3 reps
cuban rotations x 5 @5212

strength: 20 min
power clean 4 x 3 @ 65%+
split/push jerk 4 x 3 @ 70%+

metcon:
alternating emom for 13min
1. power snatch x 3 @ 50/30kg 
2. pistol squats x 3 on each leg - can be scaled to pistol duck walk for 3 steps

increase the weight on your power snatch every round if you achieve the reps easily. when you fail, reduce the weight by 5/2.5kg and work on that weight
Comments

benchmark day 3

11/10/2015

Comments

 
Clean and Jerk x 1RM
Deadlift x 1RM
Max Push Ups
​Run x 500m

Day 2 had some epic BMs and PBs  - Scoop holds that lasted almost 3 min and Arch holds almost at 5min. The day's biggest achievements (that I saw) were :
Ho Keun   90kg Snatch and 160kg Back Squat
Charles    60kg Snatch and 125kg Back Squat
Kristen     70kg Back Squat
WOOHOO HAIL HYDRA BABY!
Comments

Benchmarking day 2

11/9/2015

Comments

 
scoop hold - max
Max arch hold
Strict press x 1 rm
Handstand hold
Middle split


What a day, day 1 was. Everyone pb'd!!! Some of the highlights were:
Snatch
Liam 60kg
Josh 57.5kg
Anita 37.5kg
Jess J Erica and Karen 35kg

Back squat
Jameel 155kg
Diego 145kg
Karen 102.5kg
Julez 72.5kg

Row x 500m
Rowan 1:31min
Mark 1:35min
Jess W 1:47min
Jess J 1:49min

Comments

benchmarking week begins...again! this will be the last one for the year!

11/8/2015

Comments

 

warm up:
overhead walks +duck walks - 10min

benchmarks:
snatch x 1RM
back squat x 1RM
row x 500m


BENCHMARKS FOR THE WEEK ARE:


MON
TUES
WED
THURS
SNATCH X 1RM
MAX SCOOP HOLD 
CLEAN AND JERK X 1RM
MAX PULL UPS
BACKSQUAT X 1RM
MAX ARCH HOLD
DEADLIFT X 1RM
FRONT SQUAT X 1RM
MAX PASSIVE  HANGS
STRICT PRESS X 1RM
MAX PUSH UPS
OVERHEAD SQUAT X 1RM
ROW X 500M
MAX HANDSTAND HOLD
RUN X 500M
MAX BOX JUMP
- 
- 
- 
Comments

cycle 5 - 06/11/2015

11/5/2015

Comments

 
its the last day of the cycle kids, so we play - Locomotion Baby!
Benchmarking week starts on Monday!
I saw a fair few PBs today, can't wait to see how you guys do tomorrow!
​Hail Hydra!
Comments
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    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • ABOUT
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