Tuesday, November 24, 2015

WARM UP
 5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!

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. 
 
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets 

The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.

NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?  

B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets

Partner 2. Banda (A defensive  movement). x 20 reps x 3 sets.

NOTE: Part B should be 7 minutes.

Little to no rest between sets. Change roles.

C1. Bridge x 3 reps x 4 sets

C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.

D. Stationary squat one arm lizards x 10 reps as quickly as possible BUT do not get sloppy.
Rest 30 sec.
7 thrusters AFAP Something you can do unbroken but heavier than what you do Fran at.
Rest 30 sec.
3 sets
These are not easy and the majority of you will have to use two hands for the push up. This will satisfy your cardio craving.

Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.

B. AMRAP in 7 minutes:
3 thrusters 65/95 lbs
3 kipping chest to bar pull ups or chin ups
6 thrusters
6 kipping chest to bar pull ups or chin ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
and so on...

Competition - this is the last week for strict pushing and pulling
A1. HSPU CF STYLE STRICT  x 3-10 reps x 5 sets; rest 100 sec.

A2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).

B. Back Squat - Daily max plus doubles.

C. See Nov 2, 2015
12 Back squats @ 70-80% of your max
zero seconds rest
airdyne for 20 calories
burpees x 12
rest 4 min
4 sets