Tuesday, November 17, 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
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 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 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
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.

NOTE: Part B should be 7 minutes.

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. Stationary squat one arm lizards x 10 reps as quickly as possible BUT do not get sloppy.
Rest 30 sec.
7 thrusters AFAP Something you can do unbroken but heavier than what you do Fran at.
Rest 30 sec.
3 sets
These are not easy and the majority of you will have to use two hands for the push up. This will satisfy your cardio craving.

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. Every 6 minutes for 4 sets:
Run 400 meters
double unders x 80
KB Swings x 40 35/55 lbs



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.

C. Every 6 minutes for 4 sets:
400 meter run
double unders x 80
KB Swings x 40 35/55 lbs