WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.
The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.
B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets
NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.
NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.
Performance
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.
B. JACKIE
Competition
Make up a training session that you missed.
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.
B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets
NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.
NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.
Performance
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.
B. JACKIE
Competition
Make up a training session that you missed.
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