Friday, December 11, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier.
brachiation x 2 progressions 
resting squat with a couple progressions

1/2 length of ostrich walk
Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps or OHS x 5-7 reps (If appropriate, go up in weight each set of your ohs).
Hip Raises x 12 reps

For snatch weight, go heavier than your last cycle.

B.  3 Rounds for Time:
     KB Snatch x 20 35/50 lbs
    Stationary Front Rack lunges x 10 95/135 lbs

Competition 
A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. 3 Rounds for Time:
Ring dips x 15
double unders x 40
front rack lunges x 10 115/155 lbs
Alternating Kb Snatch x 20