Tuesday, October 12, 2015

Competition
Catch up on testing.

Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again 

B1. Skin the cat x 2-5 reps as a cluster set x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold. 

B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.

C. 5 Rounds for Time:
     Kipping Pull ups x 9
     Burpees x 9
     thrusters x 9 35/45 lbs
Absolutely no dropping the bar
    

     The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again 

B1. Skin the cat x 2-5 reps x 3 sets; rest 30 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold. 

B2. Shrimp Squat (I am guessing first progression) x 10 reps x 3 sets; rest 60 sec.

C. 4 Sets
Front squats x 20 sec AMRAP 65/95 lbs
Rest 60 sec
shoulder taps x 20 sec
Rest 60 sec