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, February 8, 2015

Friday, February 13, 2015

rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A. Snatch - Same as Monday
Power Snatch x 5 reps
Every minute, perform 5 snatches, increasing weight each minute. Start at 55% and increase by 5% each set. Go to Failure, but don't let your mechanics break down.

Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead. 

B. From the Rack:
 AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
Burpees x 9
kipping toes to bar x 9
Rest 2 minutes.
6 sets  

No comments:

Post a Comment