Saturday, November 7, 2015

3 min of joint prep
low gate work to warm up 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  (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.

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

B. Power clean from blocks 3 x 3

C. 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. 

 Performance 
A. Kipping Pull ups x 25
     Air Squats x 35
     Row 500 meters
     Rest 3 min
     3sets

B. 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.

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

B. At the top of every minute, do 30 double unders and AMRAP kipping hspu until you hit 70 kipping hspu.

C. Cuban rotations 5 x 5 @ 3131