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...

Monday, August 3, 2015

Tuesday, August 4, 2015

400 meter run
5 min of shoulder prep
shinobi x 2 lengths (1 each direction)
Reverse knuckle push ups x 10

A. 3 Rounds:
     Strict HSPU x 5-7
     STRICT Toes to Bar x 3-10
     Pistols x 10
     Double Unders x 30
Not for time.

-if you have 8 reps to floor, go to a deficit.
- if you do strict hspu to a height, do eccentrics 1.1.1
-If you are working on kick up do 5 attempts (use an experienced spotter if your coach thinks you need to get the feel of the weight of hips and feet over the shoulders and wrists. Hold for 5 sec if you are successful.
-if you have no interest in hspu please do strict barbell press Poliquin 4%.

-if you cannot do strict toes to bar, please use stahl bars and do hanging leg raises to parallel or toes to the top (more advanced) x 5 reps @ 31x1 x 5 reps

-no full pistol? Please do alternating eccentrics with no hand placement for support x 3 reps

If 30 is too many, do double under attempts for 90 sec.

B. 12 min AMRAP:
OHS x 7 95/135 Advanced should snatch into first rep.
KB Swings x 20 35/55 lbs
Box Jumps 20/24" x 15

Rest 5 minutes

C. 6 min AMRAP:
    Thrusters x 10 95/135 lbs
    Burpees over the bar x 10



No comments:

Post a Comment