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, April 5, 2015

Friday, April 9, 2015

Warm Up
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B.  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.

No comments:

Post a Comment