Tuesday, December 15, 2015

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.

THE FLUX WAY 
A. Every 3 minutes x 3 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

NOTE: only 3 sets today

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  2 sets
NOTE: ONLY 2 SETS OF THE SKIN THE CAT TODAY.

C.  GRUNT WORK TUESDAY
    AFAP
     Farmer Carries x 2 lengths of the platform 140/220
     Sandbag Thrusters x 12 20/50 lbs
     rest 2 min
     4 sets

NOTE: arithmetic help - 140 lbs = 70 lbs per/bar
220 = 110 lbs/bar

NOTE: you can use hardwood if you promise not to drop the bars

PERFORMANCE
A. Every 3 minutes x 3 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

NOTE: only 3 sets today

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  2sets
NOTE: ONLY 2 SETS TODAY

C.  GRUNT WORK TUESDAY
    AFAP
     Farmer Carries x 3 lengths of the platform 140/220
     Sandbag Thrusters x 12 20/50 lbs
     rest 2 min
     4 sets
NOTE: arithmetic help - 140 lbs = 70 lbs per/bar
220 = 110 lbs/bar

Competition 
NOTE: Try and add weight from last week. 
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D.  3 Rounds for Time:
     Airdyne for 21 calories
     20 burpees