Friday, September 28, 2012

A.  Power Cleans

Beginners:  Work on technique for 20 minutes.  As long as your form is decent, don't be scared to put a little weight on the bar. Weightlifting and failing go hand in hand!

Intermediate: Power clean 3, 3, 3, 3

Advanced: After 5 minutes of warm up drills. HIgh pulls, hang power, scarecrow, etc, take 15 minutes and find a 3 RM touch and go power clean.


B1. Strict Pull-ups or muscle ups.
Beginners: 30 sec eccentric weighted pull-up plus 10 sec of scapula arching x 5 sets; rest exactly 30 sec.

Intermediate: 1-5 chin-ups @ 30x1 x 5 sets; rest exactly 30 sec.

Advanced: AMRAP UNBROKEN strict muscle ups x 5 sets; rest exactly 30 sec.

So far, we have approximately 5 Fluxers that can perform 3 -5 strict muscle ups for multiple sets. Keep at it!


B2. Shuttle sprints the length of the astro turf. Run around the cone, just like at the BCBD.
There and back x 6 x 5 sets. (One length = one rep. So there and back = 2 reps); rest exactly 120 sec.