Tuesday, October 27, 2015

Competition
A.  Strict Toes to Bar x 3-10 reps @ 3111 x 5 sets; rest 100 sec.

B. Back Squat - daily max plus doubles plus 2 sets of triples

C. Every 2 minutes x 8 sets See Oct 20, 2015
Snatch high pull plus snatch
Take your max and do 7-15 kgs under.
After your last set, strip bar another 5 kg and do 5 reps every 2 minutes x 3 sets

D.  Every 30 sec for 4 minutes,  do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure. 

 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 sest; rest 60 sec.

C. Every 30 sec for 4 minutes,  do 3 thrusters x 95/135 lbs.If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure. 

 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. Minute 1: 2 lengths of shinobi or 10 pistols
 Minute 2: monkey plant x 10 reps
Minute 3: support hold on rings x 15-30 sec ( I prefer you use a spot but if it is really tough for you, keep toes on the floor). Raw beginners should do neutral grip and most likely on horizontal plane
3 sets