Competition
A. Snatch Balance 5 sets of 3
B. Clean High Pulls at 10 kg over your max clean x 4 sets of 3
C. For Time:
Jerk x 20 95/135 lbs
Toes to Bar x 35
Run 800 meters
Rest 4 minutes.
D. 3 Rounds For Time:
Deadlifts x 15 155/225 lbs
Box Jumps 20/24" x 15
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. For Time:
Jerk x 20 95/135 lbs
Toes to Bar x 35
Run 800 meters
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Minute 1: broad jump to precision landing x 10 reps
Minute 2: bridge wall walks x 3
Minute 3: rope climbs x 1-2 (Beginners should do a min of 3 reps).
Minute 4: speed vault or step vault x 6 reps
Rest 60 sec.
4 sets
I recommend you get outside for the speed vault. It will be crisp but it should be sunny and we won't have many Autumn days left.
Friday, October 30, 2015
Thursday, October 29, 2015
Friday, October 30, 2015
Competition
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Snatch
3 x 3
2 x 2
1 x 1
Rest 3 hours minimum and then, if you have time, go for a 20 min run at approx. 85% of your 800 meter run intensity.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 5 Rounds for Time:
KB Swings x 20 35/55 lbs
Toes to bar x 5
Absolutely no stopping.
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 5 Rounds for Time
Push Press x 10 65/95 lbs
Toes to Bar x 5
Absolutely no stopping.
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Snatch
3 x 3
2 x 2
1 x 1
Rest 3 hours minimum and then, if you have time, go for a 20 min run at approx. 85% of your 800 meter run intensity.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 5 Rounds for Time:
KB Swings x 20 35/55 lbs
Toes to bar x 5
Absolutely no stopping.
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 5 Rounds for Time
Push Press x 10 65/95 lbs
Toes to Bar x 5
Absolutely no stopping.
Monday, October 26, 2015
Thursday, October 29, 2015
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Burpees x 30 sec AFAP
zero seconds rest
Wall Balls x 30 sec AFAP
Rest 90 sec
5 sets
B.
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. 3 position stationary lizards x 10 reps x 3 sets; rest 60 sec.
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Burpees x 30 sec AFAP
zero seconds rest
Wall Balls x 30 sec AFAP
Rest 90 sec
5 sets
B.
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. 3 position stationary lizards x 10 reps x 3 sets; rest 60 sec.
Wednesday, Oct 28, 2015
Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP)
Min 2: handwalking or 10 heel or toe pulls x 5 sets
5 sets
B. Modified From Invictus
Complete as many rounds and reps as possible in 8 minutes of:
2/4 kipping Muscle-Ups
12 kipping Handstand Push-Ups
40 Double-Unders
When the running clock hits 15:00, complete the following…
B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. For Time:
2000 meter row
30 hang power cleans 205/145 lbs
30-60 toes to bar
C. The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B1. Wall Walks 3 sets x 3 reps
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. bridge wall walks x 3 sets x 3 reps
C. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP)
Min 2: handwalking or 10 heel or toe pulls x 5 sets
5 sets
B. Modified From Invictus
Complete as many rounds and reps as possible in 8 minutes of:
2/4 kipping Muscle-Ups
12 kipping Handstand Push-Ups
40 Double-Unders
When the running clock hits 15:00, complete the following…
B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. For Time:
2000 meter row
30 hang power cleans 205/145 lbs
30-60 toes to bar
C. The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B1. Wall Walks 3 sets x 3 reps
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. bridge wall walks x 3 sets x 3 reps
C. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
Tuesday, October 27, 2015
Competition
A. Strict Toes to Bar x 3-10 reps @ 3111 x 5 sets; rest 100 sec.
B. Back Squat - daily max plus doubles plus 2 sets of triples
C. Every 2 minutes x 8 sets See Oct 20, 2015
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets
D. Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sest; rest 60 sec.
C. Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. Minute 1: 2 lengths of shinobi or 10 pistols
Minute 2: monkey plant x 10 reps
Minute 3: support hold on rings x 15-30 sec ( I prefer you use a spot but if it is really tough for you, keep toes on the floor). Raw beginners should do neutral grip and most likely on horizontal plane
3 sets
A. Strict Toes to Bar x 3-10 reps @ 3111 x 5 sets; rest 100 sec.
B. Back Squat - daily max plus doubles plus 2 sets of triples
C. Every 2 minutes x 8 sets See Oct 20, 2015
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets
D. Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sest; rest 60 sec.
C. Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. Minute 1: 2 lengths of shinobi or 10 pistols
Minute 2: monkey plant x 10 reps
Minute 3: support hold on rings x 15-30 sec ( I prefer you use a spot but if it is really tough for you, keep toes on the floor). Raw beginners should do neutral grip and most likely on horizontal plane
3 sets
Sunday, October 25, 2015
Monday, October 26, 2015
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Power Clean and Jerk - See October 15, 2015
Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.
D. 5 Rounds for Time
Double Unders x 30
Hang Power snatch x 15 75/105
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1.
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 4 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 4 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec.
C. 5 Rounds for Time:
Double Unders x 30
Hang Power snatch x 15 65/95
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 4 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec.
C. Min 1: 10 broad jumps to precision landing (at least 1 meter distance)
Min 2: 20 wall climbers or static hold for 10-20 sec.
Min 3: 3 position stationary lizards x 10 reps x 3 sets
3 sets
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Power Clean and Jerk - See October 15, 2015
Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.
D. 5 Rounds for Time
Double Unders x 30
Hang Power snatch x 15 75/105
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1.
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 4 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 4 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec.
C. 5 Rounds for Time:
Double Unders x 30
Hang Power snatch x 15 65/95
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 4 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 4 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 4 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 4 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 4 sets; rest 100 sec.
C. Min 1: 10 broad jumps to precision landing (at least 1 meter distance)
Min 2: 20 wall climbers or static hold for 10-20 sec.
Min 3: 3 position stationary lizards x 10 reps x 3 sets
3 sets
Wednesday, October 21, 2015
Saturday, October 24, 2015
Competition
A.
Minute 1: 20 alternating pistols
Minute 2: strict toes to bar x 5-10 reps @ 3111
Minute 3: unbroken double unders
3 sets
B. Snatch Balance 5 sets of 3 starting at approx. 60% of your max snatch. Go up in weight with each set.
C. Front Squats - daily max plus 2 sets of 2 and 2 sets of 3.
D. This is from the Kill Cliff Granite Games Qualifier Week 3
Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Minute 1: 10 pistols or shinobi x 2 lengths
Minute 2: bridge wall walks x 3
Minute 3: strict toes to bar x 5-10 @ 3111 or 3-5 hanging leg raises on stall bars @ 31x1
3 sets
C. 5 Rounds For Time:
10-20 wall climbers
5 push ups on floor or rings
10 OHS x 65/95 lbs
A.
Minute 1: 20 alternating pistols
Minute 2: strict toes to bar x 5-10 reps @ 3111
Minute 3: unbroken double unders
3 sets
B. Snatch Balance 5 sets of 3 starting at approx. 60% of your max snatch. Go up in weight with each set.
C. Front Squats - daily max plus 2 sets of 2 and 2 sets of 3.
D. This is from the Kill Cliff Granite Games Qualifier Week 3
Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Minute 1: 10 pistols or shinobi x 2 lengths
Minute 2: bridge wall walks x 3
Minute 3: strict toes to bar x 5-10 @ 3111 or 3-5 hanging leg raises on stall bars @ 31x1
3 sets
C. 5 Rounds For Time:
10-20 wall climbers
5 push ups on floor or rings
10 OHS x 65/95 lbs
Tuesday, October 20, 2015
Friday, October 23, 2015
Competition
A. Strict Muscle ups - 4-8 unbroken x 5 sets
less advanced: development - 2-5 reps x 5 sets
less advanced: 1/4 development 2-5 reps x 5 sets
Rest 2-3 minutes between sets
B1. legless rope climb (straddle is not necessary) or eccentrics x 1 rep x 3 sets; rest 100 sec.
B2. press x 5-7 reps @ 30x0 x 3 sets; rest 100 sec.
C. See Oct 16 and 20, 2015
High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
D. Back Squats
Daily Max plus 2 sets of 2 and 2 sets of 3
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 3 min AMRAP
OHS x 6 65/95 lbs
Kipping Toes to Bar x 6
Rest 3 min
D. 6 min AMRAP
WAll Balls x 8 14/20"
KB Swings x 12 35/55 lbs
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. floor rolls x 6 reps x 4 sets; rest 30 sec.
A. Strict Muscle ups - 4-8 unbroken x 5 sets
less advanced: development - 2-5 reps x 5 sets
less advanced: 1/4 development 2-5 reps x 5 sets
Rest 2-3 minutes between sets
B1. legless rope climb (straddle is not necessary) or eccentrics x 1 rep x 3 sets; rest 100 sec.
B2. press x 5-7 reps @ 30x0 x 3 sets; rest 100 sec.
C. See Oct 16 and 20, 2015
High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
D. Back Squats
Daily Max plus 2 sets of 2 and 2 sets of 3
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 3 min AMRAP
OHS x 6 65/95 lbs
Kipping Toes to Bar x 6
Rest 3 min
D. 6 min AMRAP
WAll Balls x 8 14/20"
KB Swings x 12 35/55 lbs
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. floor rolls x 6 reps x 4 sets; rest 30 sec.
Thursday, October 22, 2015
Competition
Rest day or mobility
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Front Squats x 30 sec AFAP ( Take it down 30-50 lbs from your best 5 rep max).
Zero seconds rest
10-20 kipping chin ups
Double Unders x 10-30
Rest 100 sec.
4 sets
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. Min 1: 10-20 wall climbers
Min 2: crab x 2 lengths (1 each direction).
Min 3: Rest
3 sets
Rest day or mobility
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Front Squats x 30 sec AFAP ( Take it down 30-50 lbs from your best 5 rep max).
Zero seconds rest
10-20 kipping chin ups
Double Unders x 10-30
Rest 100 sec.
4 sets
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. Min 1: 10-20 wall climbers
Min 2: crab x 2 lengths (1 each direction).
Min 3: Rest
3 sets
Monday, October 19, 2015
Wednesday, October 21, 2015
Competition
A. Pistols x 10 reps x 3 sets; rest 90 sec. Or, if you are good at pistols do 50 alternating reps for time.
B. 2 Clean and Jerk - Every minute on the minute:
Set 1 and 2: 55 to 60%
Set 3 and 4: 60-65 %
Set 5 and 6: 65-70%
Set 7 and 8: 70-75% x 4 reps
Set 9 and 10: 70-75% x 4 reps
Set 11 and 12: 70-75% x 6 reps or failure
C. Back Squat - Daily max plus 2 sets of 2 plus 2 sets of 3
D. Every 12 minutes:
row 1000 meters
kipping hspu x 25
Row 1000 meters
2 sets
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. Every 12 minutes:
Row 1000 meters
kipping hspu x 25
Row 1000 meters
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets - No rest
bridge wall walks x 3
lache to precision landing x 3 reps
D. 10 thrusters AFAP 75/105 lbs
Rest 60 sec. 3 sets
A. Pistols x 10 reps x 3 sets; rest 90 sec. Or, if you are good at pistols do 50 alternating reps for time.
B. 2 Clean and Jerk - Every minute on the minute:
Set 1 and 2: 55 to 60%
Set 3 and 4: 60-65 %
Set 5 and 6: 65-70%
Set 7 and 8: 70-75% x 4 reps
Set 9 and 10: 70-75% x 4 reps
Set 11 and 12: 70-75% x 6 reps or failure
C. Back Squat - Daily max plus 2 sets of 2 plus 2 sets of 3
D. Every 12 minutes:
row 1000 meters
kipping hspu x 25
Row 1000 meters
2 sets
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. Every 12 minutes:
Row 1000 meters
kipping hspu x 25
Row 1000 meters
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets - No rest
bridge wall walks x 3
lache to precision landing x 3 reps
D. 10 thrusters AFAP 75/105 lbs
Rest 60 sec. 3 sets
Tuesday, October 20, 2015
Competition
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
Third Minute: Unbroken Double Unders
4 sets.
B. Every 2 minutes x 8 sets
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets
C. High hang Power clean (fast turnover of the bar) - See Saturday
High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
D. deadlift x 5 215/315 lbs
Zero Seconds Rest
DB power clean and jerk x 10 (5/per arm) 35/55 lbs
burpees x 12 AFAP
Rest 3 min
5 sets
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 1 set; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 1 set; rest 60 sec.
DELOAD on B!!! Only 1 set
C. deadlift x 5 215/315 lbs
Zero Seconds Rest
DB power clean and jerk x 10 (5/per arm) 35/55 lbs
burpees x 12 AFAP
Rest 3 min
5 sets
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 1 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. Minute 1: Monkey plant x 10 reps
Minute 2: floor rolls x 6 reps
Minute 3: 10-20 wall climbers
3 sets
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
Third Minute: Unbroken Double Unders
4 sets.
B. Every 2 minutes x 8 sets
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets
C. High hang Power clean (fast turnover of the bar) - See Saturday
High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
D. deadlift x 5 215/315 lbs
Zero Seconds Rest
DB power clean and jerk x 10 (5/per arm) 35/55 lbs
burpees x 12 AFAP
Rest 3 min
5 sets
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 1 set; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 1 set; rest 60 sec.
DELOAD on B!!! Only 1 set
C. deadlift x 5 215/315 lbs
Zero Seconds Rest
DB power clean and jerk x 10 (5/per arm) 35/55 lbs
burpees x 12 AFAP
Rest 3 min
5 sets
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 1 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. Minute 1: Monkey plant x 10 reps
Minute 2: floor rolls x 6 reps
Minute 3: 10-20 wall climbers
3 sets
Sunday, October 18, 2015
Monday, October 19, 2015
Competition
A1. chest to bar strict pull ups x 3-10 reps @ 31x1 x 3 sets; rest 100 sec.
A2. Strict Hspu x 3-10 x 3 sets; rest 100 sec. CF Style; rest 100 sec.
B. Front Squats - Daily max plus doubles plus triples
C. Thrusters x 10 95/135 lbs
zero seconds rest
chest to bar kipping pull ups x AMRAP unbroken
KB Swings x 25 35/55 lbs
Box Jumps x 12 20/24"
Rest 4 minutes
4 sets
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING NOTE THE CHANGE IN SETS!!!
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 2 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 2 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 2 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 2 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 2 sets; rest 100 sec.
C. Thrusters x 10 65/95 lb AFAP
Rest 60 sec.
KB Swings x 25 35/95 lbs AFAP
Rest 60 sec.
Box Jumps x 12 20/24" AFAP
Rest 60 sec.
3 Sets
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 2 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 2 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 2 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 2 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 2 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. 3 position stationary lizard x 10 reps
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
A1. chest to bar strict pull ups x 3-10 reps @ 31x1 x 3 sets; rest 100 sec.
A2. Strict Hspu x 3-10 x 3 sets; rest 100 sec. CF Style; rest 100 sec.
B. Front Squats - Daily max plus doubles plus triples
C. Thrusters x 10 95/135 lbs
zero seconds rest
chest to bar kipping pull ups x AMRAP unbroken
KB Swings x 25 35/55 lbs
Box Jumps x 12 20/24"
Rest 4 minutes
4 sets
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING NOTE THE CHANGE IN SETS!!!
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 2 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 2 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 2 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 2 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 2 sets; rest 100 sec.
C. Thrusters x 10 65/95 lb AFAP
Rest 60 sec.
KB Swings x 25 35/95 lbs AFAP
Rest 60 sec.
Box Jumps x 12 20/24" AFAP
Rest 60 sec.
3 Sets
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 2 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 2 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 2 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 2 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 2 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 2 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 2 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. 3 position stationary lizard x 10 reps
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
Friday, October 16, 2015
Saturday, October 16, 2015
Competition
A. Snatch Balance 5 sets of 3 starting at approx. 60% of your max snatch. Go up in weight with each set.
B. High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
C. AMRAP in 60 sec:
OHS x 65/95 lbs - snatch into first rep
Rest 60 seconds
D. AMRAP in 4 minutes:
Kipping hspu x 5/10
Double unders x 30
Rest 3 minutes.
E. 1200 meter run for time
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Front squats x 9 at 95/135 lbs @ 00x1 (coaches, prescribe accordingly)
ring push ups x 7/12
Double Unders x 30
Rest 90 sec.
5 sets
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Get Outside for this one!
step or speed vault (try and run at full speed)
8 QM gallop
reverse lache
Rest 60 sec.
10 sets.
Alternate sides for vault and gallop each set.
See Video on facebook.
A. Snatch Balance 5 sets of 3 starting at approx. 60% of your max snatch. Go up in weight with each set.
B. High Hang Power Clean - I am looking for a violent PULL under the bar. Fast Elbows.
3 x 3
2 x 2
1 x 1
C. AMRAP in 60 sec:
OHS x 65/95 lbs - snatch into first rep
Rest 60 seconds
D. AMRAP in 4 minutes:
Kipping hspu x 5/10
Double unders x 30
Rest 3 minutes.
E. 1200 meter run for time
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Front squats x 9 at 95/135 lbs @ 00x1 (coaches, prescribe accordingly)
ring push ups x 7/12
Double Unders x 30
Rest 90 sec.
5 sets
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Get Outside for this one!
step or speed vault (try and run at full speed)
8 QM gallop
reverse lache
Rest 60 sec.
10 sets.
Alternate sides for vault and gallop each set.
See Video on facebook.
Thursday, October 15, 2015
Friday, October 16, 2105
Competitive
A. Work to a daily max front squat and do 2 sets of 2 at 10 kg below and then do another 3 sets of 3 at 15 kg below your max. Rest 2 min.
B. Every minute on the minute:
Snatch x 2 reps
Set 1 and 2 about 60-70%
Set 3 and 4 about70-80%
Set 5 and 6 about 80-85 %
Set 7 and 8 80-85 %
Set 9 and 10 about 85-90%
C. This conditioning session is modification of the Kill Cliff Games Qualifier Week 4
Complete as many reps as possible in 13 minutes of:
10 Deadlifts (225/155)
10 chest to bar kipping pull ups
10 Deadlifts (255/175)
10 chest to bar kipping pull ups
10 Deadlifts (285/195)
10 chest to bar kipping pull ups
10 Deadlifts (315/215)
10 chest to bar kipping pull ups
10 Deadlifts (345/235)
10 chest to bar kipping pull ups
10 Deadlifts (375/255)
10 chest to bar kipping pull ups
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. For Time:
400 meter run
wall balls x 30 14/20 "
toes to bar x 30
Deadlifts 135/185 lbs x 15
wall balls x 30
toes to bar x 30
deadlifts x 15 135/185 lbs
400 meter run
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. 10 thrusters AFAP 65/95 lbs; rest 30 sec. x 4 sets
A. Work to a daily max front squat and do 2 sets of 2 at 10 kg below and then do another 3 sets of 3 at 15 kg below your max. Rest 2 min.
B. Every minute on the minute:
Snatch x 2 reps
Set 1 and 2 about 60-70%
Set 3 and 4 about70-80%
Set 5 and 6 about 80-85 %
Set 7 and 8 80-85 %
Set 9 and 10 about 85-90%
C. This conditioning session is modification of the Kill Cliff Games Qualifier Week 4
Complete as many reps as possible in 13 minutes of:
10 Deadlifts (225/155)
10 chest to bar kipping pull ups
10 Deadlifts (255/175)
10 chest to bar kipping pull ups
10 Deadlifts (285/195)
10 chest to bar kipping pull ups
10 Deadlifts (315/215)
10 chest to bar kipping pull ups
10 Deadlifts (345/235)
10 chest to bar kipping pull ups
10 Deadlifts (375/255)
10 chest to bar kipping pull ups
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. For Time:
400 meter run
wall balls x 30 14/20 "
toes to bar x 30
Deadlifts 135/185 lbs x 15
wall balls x 30
toes to bar x 30
deadlifts x 15 135/185 lbs
400 meter run
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. 10 thrusters AFAP 65/95 lbs; rest 30 sec. x 4 sets
Wednesday, October 14, 2015
Thursday, October 15, 2015
WARM UP
5 min of joint prep
brachiation x 2 different progression.
monkey plant x 1 length of gym floor.
Competition
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
B. Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.
C. 1000 meter row at approximately 85% of your 500 meter row time.
3 sets
Equal times work to rest ratio
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Every 90 sec for 7 sets
3 box jumps 24/30" Soft landing both on and off the box.
3-5 thrusters 85/125 lbs
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C1. Step Vault or speed vault x 8 reps
C2. lache to precision landing x 4 reps
3 sets
5 min of joint prep
brachiation x 2 different progression.
monkey plant x 1 length of gym floor.
Competition
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
B. Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.
C. 1000 meter row at approximately 85% of your 500 meter row time.
3 sets
Equal times work to rest ratio
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. Every 90 sec for 7 sets
3 box jumps 24/30" Soft landing both on and off the box.
3-5 thrusters 85/125 lbs
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C1. Step Vault or speed vault x 8 reps
C2. lache to precision landing x 4 reps
3 sets
Tuesday, October 13, 2015
Wednesday, October 14, 2015
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 3 Rounds for Time:
Push Press x 9 85/125 lbs
Jumping Air squats x 15
KB Swings x 20 35/55 lbs
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets
bridge wall walks x 3
floor work x 6 reps (3/side)
10 precision jump landings onto 2x4 board. A jump of at least 1 meter.
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 3 Rounds for Time:
Push Press x 9 85/125 lbs
Jumping Air squats x 15
KB Swings x 20 35/55 lbs
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets
bridge wall walks x 3
floor work x 6 reps (3/side)
10 precision jump landings onto 2x4 board. A jump of at least 1 meter.
Monday, October 12, 2015
Tuesday, October 12, 2015
Competition
Catch up on testing.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. 5 Rounds for Time:
Kipping Pull ups x 9
Burpees x 9
thrusters x 9 35/45 lbs
Absolutely no dropping the bar
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. 4 Sets
Front squats x 20 sec AMRAP 65/95 lbs
Rest 60 sec
shoulder taps x 20 sec
Rest 60 sec
Catch up on testing.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. 5 Rounds for Time:
Kipping Pull ups x 9
Burpees x 9
thrusters x 9 35/45 lbs
Absolutely no dropping the bar
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. 4 Sets
Front squats x 20 sec AMRAP 65/95 lbs
Rest 60 sec
shoulder taps x 20 sec
Rest 60 sec
Sunday, October 11, 2015
Monday, November 11, 2015
Competition
Testing
Catch up from last week
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 3 sets; rest 100 sec.
C. 3 Rounds for Time:
Run 400 meters
OHS x 21 65/95 lbs
Toes to Bar x 15
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 5 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. Hip Raises x 10 reps with 2 sec hold at top
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
Testing
Catch up from last week
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 3 sets; rest 100 sec.
C. 3 Rounds for Time:
Run 400 meters
OHS x 21 65/95 lbs
Toes to Bar x 15
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 5 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. Hip Raises x 10 reps with 2 sec hold at top
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
Wednesday, October 7, 2015
Saturday, October 10, 2015
Competition
A1) Clean and Jerk. Take 20 min to find max clean and jerk.
rest 5 min
B1) For time:
15 Clean and jerks @ 85% of Max Clean and jerk
C1) Strict Pulling.
1 set of max STRICT chest to bar pull ups. If you have less then 3 chest to bar pull ups do chin ups.
5 min rest
D1) Kipping Pulling
For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Chest to bar pull ups.
If you begin a round, you must do that round without coming off the bar.
If you cannot do chest to bar do chin over the bar.
E1) On a 3 min clock:
5 DL @ 225/315
15 thursters @ 65/95
20 American KB swings @ 55/70 lbs
Burpees in remaining time.
3 in rest.
3 sets.
Your score is average burpees.
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Hang Power Cleans x 7 95/135 lbs
400 meter run
Push Jerk x 7 Same weight as hang power cleans
Rest 2 min
3 sets
C. Trap 3 raises x 5 reps x 3 sets @ 3133
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 5 Rounds
Monkey plant on floor or on a box x 10
Renegade rows x 8 reps
30-60 sec chest to wall hold
Rest as little as possible but as much as necessary
A1) Clean and Jerk. Take 20 min to find max clean and jerk.
rest 5 min
B1) For time:
15 Clean and jerks @ 85% of Max Clean and jerk
C1) Strict Pulling.
1 set of max STRICT chest to bar pull ups. If you have less then 3 chest to bar pull ups do chin ups.
5 min rest
D1) Kipping Pulling
For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Chest to bar pull ups.
If you begin a round, you must do that round without coming off the bar.
If you cannot do chest to bar do chin over the bar.
E1) On a 3 min clock:
5 DL @ 225/315
15 thursters @ 65/95
20 American KB swings @ 55/70 lbs
Burpees in remaining time.
3 in rest.
3 sets.
Your score is average burpees.
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. Hang Power Cleans x 7 95/135 lbs
400 meter run
Push Jerk x 7 Same weight as hang power cleans
Rest 2 min
3 sets
C. Trap 3 raises x 5 reps x 3 sets @ 3133
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 5 Rounds
Monkey plant on floor or on a box x 10
Renegade rows x 8 reps
30-60 sec chest to wall hold
Rest as little as possible but as much as necessary
Tuesday, October 6, 2015
Friday, October 9, 2015
WARM UP
10 min of joint prep
brachiation
broad jump (work on timing with arms) and LIGHT landing
COMPETITION
A1) Max OHS. Take 15 minutes to find max OHS.
B1) Hand walking. Take 5 attempts for Max handwalking distance. Add attempts together for score.
C1) For time:
800m run
30 burpees
30 wallballs 20/24"
30 BJ 20/24"
30 Shoulder to OH 75/115
60s rest.
Amrap 60s DU's.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 12 min AMRAP from Outlaw CrossFit
wall balls x 10 14/20 lbs
Toes to Bar x 10
OHS x 10 65/95 lbs
Power Snatch x 10 65/95 lbs
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. 8 successful broad jumps to precision landing or 10 attempts x 4 sets; rest 30 sec.
10 min of joint prep
brachiation
broad jump (work on timing with arms) and LIGHT landing
COMPETITION
A1) Max OHS. Take 15 minutes to find max OHS.
B1) Hand walking. Take 5 attempts for Max handwalking distance. Add attempts together for score.
C1) For time:
800m run
30 burpees
30 wallballs 20/24"
30 BJ 20/24"
30 Shoulder to OH 75/115
60s rest.
Amrap 60s DU's.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 12 min AMRAP from Outlaw CrossFit
wall balls x 10 14/20 lbs
Toes to Bar x 10
OHS x 10 65/95 lbs
Power Snatch x 10 65/95 lbs
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. 8 successful broad jumps to precision landing or 10 attempts x 4 sets; rest 30 sec.
Monday, October 5, 2015
Thursday, October 8, 2015
WARM UP
5 min of joint prep
brachiation x 2 different progression.
monkey plant x 1 length of gym floor.
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. 800 meter run
3 Rounds
Push Press x 7 105/145 lbs
KB Swing x 12 35/55 ls
800 meter run
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. Step Vault x 1 each direction x lache to precision landing x 6 reps; rest 60 sec. 3 sets
5 min of joint prep
brachiation x 2 different progression.
monkey plant x 1 length of gym floor.
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. 800 meter run
3 Rounds
Push Press x 7 105/145 lbs
KB Swing x 12 35/55 ls
800 meter run
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. Step Vault x 1 each direction x lache to precision landing x 6 reps; rest 60 sec. 3 sets
Wednesday, October 7, 2015
Competition
A1) Max Back Squat. Take 20 minutes to find max back squat.
5 min rest.
B1) Amrap unbroken bodyweight back squats @ 00X2.
C1) Muscle Ups.
Max Muscle ups in 1 min
3 min rest.
Repeat.
Skip If you do not have muscle ups.
D1) 2 sets @ 100% Effort. Go as hard as you can for each minute! If you sandbag the first round you ruin the test.
1 min amrap Power clean to overhead. 65/95
1 min rest
1 min burpees to 6" hieght
1 min rest
1m Cal row.
5 Min rest.
repeat.
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. Kipping Toes to Bar x15
OHS x 12 65/95 lbs
Run 400 meters
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets
bridge wall walks x 3
floor work x 6 reps (3/side)
A1) Max Back Squat. Take 20 minutes to find max back squat.
5 min rest.
B1) Amrap unbroken bodyweight back squats @ 00X2.
C1) Muscle Ups.
Max Muscle ups in 1 min
3 min rest.
Repeat.
Skip If you do not have muscle ups.
D1) 2 sets @ 100% Effort. Go as hard as you can for each minute! If you sandbag the first round you ruin the test.
1 min amrap Power clean to overhead. 65/95
1 min rest
1 min burpees to 6" hieght
1 min rest
1m Cal row.
5 Min rest.
repeat.
Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. Kipping Toes to Bar x15
OHS x 12 65/95 lbs
Run 400 meters
The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1
Less advanced:
hang snatch plus snatch x 1 rep x 5 sets
Less advanced:
2 hang snatch plus 2 snatch x 5 sets
B. Wall Walks 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
C. 4 sets
bridge wall walks x 3
floor work x 6 reps (3/side)
Tuesday, October 6, 2015
Competition
Testing - yesterday's
Warm Up
10 min of joint prep including monkey plant and brachiation x 2 progressions
lache to precision landing x 10 reps
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. deadlifts x 7 205/255 lbs
Jumping Barbell 35/45 lbs or jumping air Squats x12 (beginners regular air squats)
Rest 30 sec.
4 sets
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
5 Rounds
QM gallop x 2 lengths (one each direction).
Tiki Tiki x 1 length
Wall climbers x 20 reps or 15 -30 sec hold
Testing - yesterday's
Warm Up
10 min of joint prep including monkey plant and brachiation x 2 progressions
lache to precision landing x 10 reps
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps as a cluster set x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
C. deadlifts x 7 205/255 lbs
Jumping Barbell 35/45 lbs or jumping air Squats x12 (beginners regular air squats)
Rest 30 sec.
4 sets
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.
5 Rounds
QM gallop x 2 lengths (one each direction).
Tiki Tiki x 1 length
Wall climbers x 20 reps or 15 -30 sec hold
Sunday, October 4, 2015
Monday, Oct 5, 2015
WARM UP
10 min of joint prep - please include in that 10 min QM gallop both directions and 2 brachiation variations.
NOTE: Time will be tight but because we will be following the same pattern for our squats and UB push/pull for the next 4 weeks, things will run much more smoothly as we gain experience. It is very important at this early stage to select the progression that is appropriate for YOU. If you are unsure, please ask!
Competition
A1) Amrap Pistols.
60s on
60s off.
3 sets.
B1) Max DU's in 60s.
60s rest.
Max DU's in 120s.
C1) Grace.
30 clean and jerks for time. 135/95. Pick a weight that will allow you to do in less then 4 minutes.
10 min rest.
C1) 6 min Amrap.
3 T2B
3 Burpees.
8 minute rest.
D1) 8 minute amrap.
2 box jump 20/24"
2 DL @ 185/225
Add 2 reps after each round. Score is total reps.
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 3 sets; rest 100 sec.
3 Rounds for Time:
burpees x 25
thrusters x 20 35/45 lbs
rope climb x 1-2 reps (CF style. Use feet).
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 5 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. Hip Raises x 10 reps with 2 sec hold at top
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
10 min of joint prep - please include in that 10 min QM gallop both directions and 2 brachiation variations.
NOTE: Time will be tight but because we will be following the same pattern for our squats and UB push/pull for the next 4 weeks, things will run much more smoothly as we gain experience. It is very important at this early stage to select the progression that is appropriate for YOU. If you are unsure, please ask!
Competition
A1) Amrap Pistols.
60s on
60s off.
3 sets.
B1) Max DU's in 60s.
60s rest.
Max DU's in 120s.
C1) Grace.
30 clean and jerks for time. 135/95. Pick a weight that will allow you to do in less then 4 minutes.
10 min rest.
C1) 6 min Amrap.
3 T2B
3 Burpees.
8 minute rest.
D1) 8 minute amrap.
2 box jump 20/24"
2 DL @ 185/225
Add 2 reps after each round. Score is total reps.
Performance
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners: @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (prerequisite is 5 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor).
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 3 sets; rest 100 sec.
3 Rounds for Time:
burpees x 25
thrusters x 20 35/45 lbs
rope climb x 1-2 reps (CF style. Use feet).
The Flux Way
A. FRONT SQUATS
3-5 reps x 5 sets; rest 90 sec to 2 min
Beginners @ 32x2 x 5-7 reps x 4 sets; rest 90 sec to 2 min
B1. PULLING
- Advanced: Archers - isometric holds x 4-6 reps @ 31x3 x 5 sets; rest 100 sec.
Intermediate: pull ups @ 31x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec. or, ring rows @ 51x3 x 5-7 reps x 5 sets; rest 100 sec.
B2. PUSHING
Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.
Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.
Beginner: horizontal pushing at an incline or to floor x 5-7 reps @ 31x1 x 5 sets; rest 100 sec.
C1. Rope climb x 1-2 reps (advanced in straddle, arms only, or eccentrics in straddle, arms only). If you are using feet aim for 2 reps.
C2. Hip Raises x 10 reps with 2 sec hold at top
C3. step or speed vault x 10 reps (be sure to alternate sides)
4 sets
Rest as little as possible and as much as necessary.
Friday, October 2, 2015
Saturday, October 3, 2015
Competition
Testing
A1) Amrap Pistols.
60s on
60s off.
3 sets.
B1) Max DU's in 60s.
60s rest.
Max DU's in 120s.
C1) Grace.
30 clean and jerks for time. 135/95. Pick a weight that will allow you to do in less then 4 minutes.
10 min rest.
C1) 6 min Amrap.
3 T2B
3 Burpees.
8 minute rest.
D1) 8 minute amrap.
2 box jump 20/24"
2 DL @ 185/225
Add 2 reps after each round. Score is total reps.
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 3 Rounds for Time:
Toes to Bar x 2 Drop to Floor - push ups x 2 x 5 reps (some of you will need a box to the side for your push ups).
Front Squats (must clean the bar). x 15 65/95 lbs
C. Trap 3 raises x 5 reps x 3 sets @ 3133
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 5 Rounds Not For Time:
QM Gallop x 1 length x 1 direction/second round switch directions
Mr. Tiki Tiki x 1 length
Banana brachiation or slow motion monkey slaps x 10 reps
NOTE: slow motion monkey slaps is the more difficult progression
Testing
A1) Amrap Pistols.
60s on
60s off.
3 sets.
B1) Max DU's in 60s.
60s rest.
Max DU's in 120s.
C1) Grace.
30 clean and jerks for time. 135/95. Pick a weight that will allow you to do in less then 4 minutes.
10 min rest.
C1) 6 min Amrap.
3 T2B
3 Burpees.
8 minute rest.
D1) 8 minute amrap.
2 box jump 20/24"
2 DL @ 185/225
Add 2 reps after each round. Score is total reps.
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 3 Rounds for Time:
Toes to Bar x 2 Drop to Floor - push ups x 2 x 5 reps (some of you will need a box to the side for your push ups).
Front Squats (must clean the bar). x 15 65/95 lbs
C. Trap 3 raises x 5 reps x 3 sets @ 3133
The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
B. 5 Rounds Not For Time:
QM Gallop x 1 length x 1 direction/second round switch directions
Mr. Tiki Tiki x 1 length
Banana brachiation or slow motion monkey slaps x 10 reps
NOTE: slow motion monkey slaps is the more difficult progression
Thursday, October 1, 2015
Friday, October 2, 2015
Competition
Testing:
A1) Max Snatch - Take 15 minutes to find max.
5 min rest.
B1) Amrap Unbroken power snatch at 65%.
C1) Max front squat. Take 15 min to find max front squat.
5 min rest.
Amrap unbroken front squat @ 85%. 00X2.
5 min rest.
Amrap unbroken front squat @ 66%. 00X2.
D1) Max strict HSPU in 5 minutes. Use new Crossfit open standards. If you do not have HSPU to floor, go to a height you can do 3-5 in a row. Pushups otherwise.
E1) For time:
2000m row.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 3 Rounds for Time:
Push Press x 10 85/125 lbs
Double Unders x 50
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. cat hang (accumulate 15 sec) or wall climbers x 10 reps x 4 sets; rest 30 sec. If this is impossible, do a 15 sec hang on the bar.These can take some time to figure out. Be patient.
Testing:
A1) Max Snatch - Take 15 minutes to find max.
5 min rest.
B1) Amrap Unbroken power snatch at 65%.
C1) Max front squat. Take 15 min to find max front squat.
5 min rest.
Amrap unbroken front squat @ 85%. 00X2.
5 min rest.
Amrap unbroken front squat @ 66%. 00X2.
D1) Max strict HSPU in 5 minutes. Use new Crossfit open standards. If you do not have HSPU to floor, go to a height you can do 3-5 in a row. Pushups otherwise.
E1) For time:
2000m row.
Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3
B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C. 3 Rounds for Time:
Push Press x 10 85/125 lbs
Double Unders x 50
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.
B2. skin the cat x 2-5 reps x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets
If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.
C1. 3 position stationary lizard x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.
C2. cat hang (accumulate 15 sec) or wall climbers x 10 reps x 4 sets; rest 30 sec. If this is impossible, do a 15 sec hang on the bar.These can take some time to figure out. Be patient.
Subscribe to:
Posts (Atom)