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.