Friday, November 6, 2015

3 min of joint prep
low gate work to warm up 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  (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.

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. Cozzack x 1 length (change directions 1/2 way through). x4 sets

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

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.


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. 5 Rounds for Time:
     wall balls x 10
     KB Swings x 10 55/75 lbs
     Kipping toes to bar x  10
     
Competition
A. Back Squats - Super Max Day plus doubles

B1. 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

B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets

C. Snatch
3 x 3
2 x 2
1 x 1

D. SEE OCT 7, 2015 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.

NOTE: if you were successful, go to 6 thrusters rather than 5 and for 3 minutes, rather than 2.