Thursday, November 5, 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. Brachiation - LACHE

B. Podkatchka! 

B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 6-8 @ 3111
B6. chin ups @ 30x1 x 6-10 reps 
B7. Wall climbers x 10-20
Rest 90 sec between stations.
2-3 sets.
Rest 5 minutes after each set.

Performance  
A. Brachiation - LACHE

B. Podkatchka!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps 
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Rest 5 minutes after each set

Competition
Rest or mobility