Monday, November 9, 2015

Warm up for Everyone
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.

A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.

How did the Back Squats go last week? Adjust accordingly. Be honest with yourself. 

The Flux Way

A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets

A2.  Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.

A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec.  (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).

Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.

A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.

B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets

NOTE 1: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.

Performance  
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets

A2.  Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.

A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec.  (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).

Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.

A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.

B. This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

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.  Snatch
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar. Try and go heavier this week. For instance, if you did 65, 70, 75kg last week. Start a bit heavier, maybe 70 or 68 kg.

D.  This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell