Tuesday, October 6, 2015

Competition
Testing - yesterday's 

Warm Up
10 min of joint prep including monkey plant and brachiation x 2 progressions
lache to precision landing x 10 reps



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. deadlifts x 7 205/255 lbs
     Jumping Barbell 35/45 lbs or jumping air Squats x12 (beginners regular air squats)
     Rest 30 sec.
     4 sets

 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.

5 Rounds
QM gallop x 2 lengths (one each direction).
Tiki Tiki x 1 length
Wall climbers x 20 reps or 15 -30 sec hold