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, July 26, 2015

Monday, July 27, 2015

10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

A. Clean High Pulls x 3 sets of 5 reps at 20-30 lbs over your max clean. All at same weight.

B. Strict Muscle ups x 3 sets of 2-5 reps
No muscle up? Please do 1 eccentric plus 1/4 rep x 2-5 reps x 3 sets (spot is ok)
Iso holds in transition x 3 sets 10-20 sec
Pull up or chin up grip iso hold with chest touching the bar x 10-15 sec x 5 sets (use box under feet if necessary)
Rest 90 sec -3 minutes between sets (less if you are doing iso holds of any kind)

B. "MURPH and CINDY" inspired

For Time:
Run 800 meters
12 Min AMAP
5 kipping chin ups/pull ups
10 push ups
15 air squats
Run 800 meters

No comments:

Post a Comment