Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, November 8, 2015

Thursday, November 12, 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. 

Performance and The Flux Way
A. Brachiation

B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps 
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.

No comments:

Post a Comment