Saturday, October 24, 2015

Competition
A.
Minute 1: 20 alternating pistols
Minute 2:  strict toes to bar x 5-10 reps @ 3111
Minute 3: unbroken double unders
3 sets

B. Snatch Balance 5 sets of 3 starting  at approx. 60% of your max snatch. Go up in weight with each set.

C. Front Squats - daily max plus 2 sets of 2 and 2 sets of 3.

D. This is from the Kill Cliff Granite Games Qualifier Week 3
Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"

Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
 
B. Complete as many rounds and reps as possible in 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps 20/24"

The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.


B. Minute 1: 10 pistols or shinobi x 2 lengths
Minute 2: bridge wall walks x 3
Minute 3: strict toes to bar x 5-10 @ 3111 or 3-5 hanging leg raises on stall bars @ 31x1
3 sets

C. 5 Rounds For Time:
10-20 wall climbers
5 push ups on floor or rings
10 OHS x 65/95 lbs