Tuesday, October 20, 2015

Competition 
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
Third Minute: Unbroken Double Unders
4 sets.

B. Every 2 minutes x 8 sets
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets

 C. High hang Power clean (fast turnover of the bar) - See Saturday
High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1

D. deadlift x 5 215/315 lbs
     Zero Seconds Rest
     DB power clean and jerk x 10 (5/per arm) 35/55 lbs
     burpees x 12 AFAP
     Rest 3 min
     5 sets

 Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again 

B1. Skin the cat x 2-5 reps as a cluster set x 1 set; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold. 

B2. Shrimp Squat (I am guessing first progression) x 10 reps x 1 set; rest 60 sec.

DELOAD on B!!! Only 1 set

C.  deadlift x 5 215/315 lbs
     Zero Seconds Rest
     DB power clean and jerk x 10 (5/per arm) 35/55 lbs
     burpees x 12 AFAP
     Rest 3 min
     5 sets


 The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again 

B1. Skin the cat x 2-5 reps x 1 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold. 

B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.

C. Minute 1: Monkey plant x 10 reps
Minute 2: floor rolls x 6 reps
Minute 3: 10-20 wall climbers
3 sets