Wednesday, November 11, 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. 


Competition
 Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: L sit x 15 sec x 5 sets
Rest 30 sec after each minute.

B.  Run 800 meters
      25 burpees

Rest 6 minutes.

C. Row 1000 meters
     25 burpees

Rest 6 minutes

D. Airdyne 40 calories
     25 burpees

Performance 
A. A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.

B1. One arm 20 DB or KB OHS
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.

C.  5 Rounds Not for Time
     Sandbag Power cleans (alternating sides) x 12 50/35 lbs
     3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.

The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.

B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other. 

C.  5 Rounds Not for Time
     Alternating Sandbag Power cleans x 12 50/35 lbs
     3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.