Monday, November 16, 2015

WARM UP
 5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
 
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps x 2 sets
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. 
 
B1. CARS for Hips -5 reps per/direction x 2 sets
B2. Reverse knuckle push ups x 10 reps x 2 sets

NOTE:There is nothing like a new movement to expose immobility.  The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.

NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.

 Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec

 The Flux Way

A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets

A2.  Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.

A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec.  (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).

Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.

A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.

B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets

Competition  
 A. Front Squats - daily max plus triples plus doubles.

B1. HSPU CF STYLE STRICT  x 3-10 reps x 5 sets; rest 100 sec.

B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).

C.  Snatch - This is different from last week. We will take out the hang snatch this week and 2 snatches every 2 minutes x 20 minutes. Suggested numbers - 55%, 65%, and then up 5 % each set. Some of you should begin a little higher than 55%.

D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts  x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"

Performance  
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets

A2.  Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.

A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec.  (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).

Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.

A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.

D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts  x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"