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Sunday, December 14, 2014

Tuesday, December 16, 2014

A. 2 cleans plus 1 jerk @ 80, 85, 88, 90, 90 % of your 1RM +/-5%
Rest 2 minutes.

B. kipping muscle up practice or toes to bar practice.
advanced: if you trained yesterday and did ring dips, please do the following:
3-5 kipping muscle ups without the lock out. Just work to efficiently pull yourself over the rings into the bottom of the ring dip. x 5 sets.
Rest 2 min

Intermediate: this is you if you are inconsistent with your kipping muscle ups or you are very close to getting your first one.
a total of 7 attempts. Rest as needed but it should not take longer than 10 minutes.

Beginner 1: Test your kipping pull up without a band. This is you if you have been kipping with a band.  Make a total of 15 attempts. Rest as needed but no longer than 10 minutes.

Beginner 2: you have kipping pull ups but are not close to the muscle up? Practice kipping toes to bar x a total of 10 attempts.

Beginner 3: either scap arch pullings x 5 reps with 3 sec hold x 5 sets or the above.

C. 4 Rounds for Time:
    Snatch x 7 65/95 lbs
    chest to bar pull ups x 12
    thrusters x 9 65/95 lbs

NOTE: I want the first round unbroken.

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