Saturday, November 28, 2015

 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)
       hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps
Rest as little as possible but as much as necessary.

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)
     hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps

Competition


A. Snatch Balance x 3 sets of 5. Go up in weight with each set.

B. Back Squat - daily max plus doubles plus one set of triples.

C. 5 Rounds for Time:
snatch x 15 75/105 lbs
kipping hspu x 10

C. Cuban rotations 5 x 5 @ 3131