Saturday, November 14, 2015

Warm up for Everyone 5min of joint prep (make sure you prep for cossack)
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. 

Competition
A. Back Squat - daily max plus doubles plus 1 set of triples

B. Snatch Balance
3 x 5 reps
Go up in weight with each set.

C. 3 clean high pulls at 10 kg over your max clean
zero seconds rest
AMRAP kipping hspu in 30 sec
rest 3 min
5 sets

Performance 
A.  OHS x 5-7 reps x 4 sets



B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure. 

C. 5 Rounds Not for Time:
      Wall walks x 3
     shrimp squat x 10  (do all 5 on one side before switching)
     Box jumps x 10 20/24"

 The Flux Way
 A.  OHS x 5-7 reps x 4 sets

  B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure. 

C. 5 Rounds Not for Time:
      Wall walks x 3
     shrimp squat x 10  (do all 5 on one side before switching)
     Box jumps x 10 20/24"