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.