Monday, November 2, 2015

Warm up for Everyone
3 min of joint prep
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.

 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.
B2. Lizard x 60 sec.
Rest 60 sec.
5 sets

NOTE 1: on the Cross Step, if possible, please exit with a dynamic push up.
NOTE 2: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.
NOTE 3: use today to figure out which progressions you should be working on.

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.

B. AMRAP in 8 minutes:
Kipping muscle ups or chin ups x 7 
OHS x 15 65/95 lbs
Double Unders x 25

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
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar.

D.  AMRAP in 8 minutes:
Kipping Muscle ups x 7
OHS x 15 65/95 lbs
Double Unders x 25