Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, November 4, 2012

Wednesday, November 7, 2012

See September 12 and October 3, 2012

A.  Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.


B1. AMRAP Unbroken Ring dips  x 4 sets.  Must have a turn out at the top of the movement; rest 30 sec.


No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.

If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight. 


B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec. 

No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.

Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec. 


Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec. 

No comments:

Post a Comment