Monday, October 26, 2015

Competition
A. Front Squats - daily max plus triples plus doubles.

B1. HSPU CF STYLE STRICT  x 3-10 reps x 5 sets; rest 100 sec.

B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).

C.  Power Clean and Jerk - See October 15, 2015
Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.

D. 5 Rounds for Time
    Double Unders x 30
    Hang Power snatch x 15 75/105

  Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min 

 B1.
- Advanced: Archers -  isometric holds x 4-6 reps @ 31x3 x 4 sets; rest 100 sec.
  
Intermediate:  pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 4 sets; rest 100 sec.

Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.

B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor).

Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.

Beginner:  horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec.

C. 5 Rounds for Time:
    Double Unders x 30
    Hang Power snatch x 15 65/95

The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min

B1. PULLING 
- Advanced: Archers -  isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
  
 Intermediate:  pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 4 sets; rest 100 sec.

Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.

B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.

Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.

Beginner:  horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec. 

C. Min 1: 10 broad jumps to precision landing (at least 1 meter distance)
Min 2: 20 wall climbers or static hold for 10-20 sec.
Min 3: 3 position stationary lizards x 10 reps x 3 sets
3 sets