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, January 25, 2015

Monday, January 26, 2015

A.  Back Squat - See Dec 20, 27 and Jan 3, Jan 6, 19
 Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Box Jump plus Power Snatch for 5 minutes. 
At the start of every minute, do 7 box jumps @ 24/30". In the remainder of the time, do AMRAP power snatches at 75/115 lbs.
NOTE: I want the box jumps to have a very soft landing. No noise!

NOTE: You must have very solid mechanics on the snatch to do this as prescribed.
 5 box jumps
 7 hang power snatches
Rest 90 sec.
5 sets
Go up in weight with each set.

C1. quad box stretch 30 sec x 3 sets
C2. db fly cuban rotations x 8 reps x 3 sets

No comments:

Post a Comment