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.