Friday, November 27, 2015

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.

Competition
A. Daily Max snatch - no doubles

B. Daily max clean and jerk - no doubles

C1. 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

C2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets

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.  Push Press/jerk with kettlebells or dumbbells x 12 35/55 lbs
      Deadlift x  12  155/225 lbs
       Zero Seconds Rest
      AMRAP burpees in 30 sec.
      rest 3 min
      4 sets