Tuesday, November 3, 2015

Warm up for Everyone
3 min of joint prep
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.

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

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 4 sets

Partner 2. Banda (A defensive  movement). x 20 reps x 4 sets

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.

Rest 60 sec.

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

B. 12 back squats @ 70-80% of your max AFAP
zero seconds rest
Row 300 meters
12 burpees
Rest 3 min
4 sets

Competition
A.  First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
Third Minute: Unbroken Double Unders
4 sets.

B. BAck Squats - daily max plus doubles

C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.

D. From the rack:
12 back squats @ 70-80% of your max AFAP
zero seconds rest
Airdyne x 20 calories
burpees x 12 
Rest 4 min
4 sets