Saturday, October 31, 2015

Competition
A. Snatch Balance  5 sets of 3

B. Clean High Pulls at 10 kg over your max clean x 4 sets of 3

C.  For Time:
      Jerk x 20 95/135 lbs
      Toes to Bar x 35
      Run 800 meters

Rest 4 minutes.

D.  3 Rounds For Time:
      Deadlifts x 15 155/225 lbs
      Box Jumps 20/24" x 15

     
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
 
B. For Time:
      Jerk x 20 95/135 lbs
      Toes to Bar x 35
      Run 800 meters
     
 The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.


B. Minute 1: broad jump to precision landing x 10 reps
     Minute 2: bridge wall walks x 3
     Minute 3: rope climbs x 1-2 (Beginners should do a min of 3 reps).
     Minute 4: speed vault or step vault x 6 reps
     Rest 60 sec. 
     4 sets

I recommend you get outside for the speed vault. It will be crisp but it should be sunny and we won't have many Autumn days left.