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

Wednesday, April 8, 2015

Warm Up
5 min of head to toe joint prep

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. brachiation 1 easy progression followed by a more challenging progression
2 sets

A. Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 1 single at a heavier weight. You have 30 minutes to complete this. 

B1. strict hspu to floor
 Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

Rest 60 sec between sets 
4 sets of each

B2. strict toes to bar
strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

C. 5 Rounds For Time:
Power Snatch x 5 75/115 lbs
Toes To Bar x 9
Wall Balls x 15

No comments:

Post a Comment