Wednesday, December 2, 2015

WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions
1/2 length of ostrich walk 
low gate mobility across the floor

The Flux Way  
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.


B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec. 

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

PERFORMANCE 
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.


B. Every 2 minutes:
TGU x 5/side x 4 sets

C. For Time:
Push Press or jerk x 12 85/125 lbs
Kipping Toes to Bar x 15
Box Jumps x 20
Push Press or jerk x 8
Kipping toes to Bar x 10
Box Jumps x 15
Push Press or jerk x 4
kipping toes to bar x 5
Box Jumps x 10

Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. Every 3 minutes x 5 sets:
kipping hspu x 15
front squats x 10-12 @ 00x0 No Rack is required as this will be about 60-70% of your max front squat. The tempo is very important so don't stray.

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets