Wednesday, October 21, 2015

Competition
A. Pistols x 10 reps x 3 sets; rest 90 sec. Or, if you are good at pistols do 50 alternating reps for time.

B. 2 Clean and Jerk - Every minute on the minute:
Set 1 and 2: 55 to 60%
Set 3 and 4: 60-65 %
Set 5 and 6: 65-70%
Set 7 and 8: 70-75% x 4 reps
Set 9 and 10: 70-75% x 4 reps
Set 11 and 12: 70-75% x 6 reps or failure

C. Back Squat - Daily max plus 2 sets of 2 plus 2 sets of 3

D. Every 12 minutes:
row 1000 meters
kipping hspu x 25
Row 1000 meters
2 sets 
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. Every 12 minutes:
Row 1000 meters
kipping hspu x 25
Row 1000 meters

 The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. 4 sets - No rest
     bridge wall walks x 3
      lache to precision landing x 3 reps

D. 10 thrusters AFAP 75/105 lbs
Rest 60 sec. 3 sets