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.