Wednesday, December 16, 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. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min


B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

PERFORMANCE 
A. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. ROW 500 meters AFAP
Rest 3 minutes
3 sets
Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. JACKIE

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets