Friday, November 13, 2015

Warm up for Everyone 5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.

A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position. 

Competition
A1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets

A2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets

B. Snatch
3 x 3
2 x 2
1 x 1

C. Clean and Jerk
3 x 3
2 x 2
1 x 1

Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets

B. 18-15-12-9-6-3
     Kipping pull ups
     OHS 35/45 lbs Absolutely no dropping the empty bar.

The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets

B1. Cossack insertion x 1 length x4 sets

B2. Arm windmill  x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.

NOTE: please do B1 and B2 in Annex

C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.