Thursday, October 15, 2015

WARM UP
5 min of joint prep
brachiation x 2 different progression. 
monkey plant x 1 length of gym floor.

Competition
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.

A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

B. Every minute on the minute do 2 power clean and jerks x 10 sets.
Set 1 and 2. same
Set 3 and 4 higher
Set 5 and 6 higher
set 7 and 8 higher
set 9 and 10 higher
Game it. Be strategic. Do not start any lower than 50 kg under your max clean and jerk.

C. 1000 meter row at approximately 85% of your 500 meter row time.
3 sets
Equal times work to rest ratio

Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.

A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B. Every 90 sec for 7 sets
3 box jumps 24/30" Soft landing both on and off the box.
3-5 thrusters 85/125 lbs

The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.

A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum.  The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).

B2.  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: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec. 

C1. Step Vault or speed vault x 8 reps
C2. lache to precision landing x 4 reps
3 sets