Tuesday, November 10, 2015

Competition
A.  First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
 5 sets.

B. Back Squats - daily max plus doubles

C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.

D. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Kipping Pull-Ups

E. When the running clock hits 20:00, perform the following
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders

Performance 
A.  Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min. This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.

B. 5 Rounds for Time:
Kipping Toes to Bar x 12
Wall Balls x 15
Double Unders x 20

Warm up for Everyone
 5min of joint prep (make sure you prep 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 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
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.

NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?  

B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets

Partner 2. Banda (A defensive  movement). x 20 reps x 3 sets

Little to no rest between sets. Change roles.

C1. Bridge x 3 reps x 4 sets

C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.

D. Jumping Air Squats x 20
    3 wall walks
3 Rounds for Time