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.