Wednesday, November 18, 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. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.

B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other. 

C.  Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets

This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.

Competition 
A.
 Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: Advanced: unbroken AMRAP kipping muscle up plus 2 ring dips x 5 sets
less advanced should do strict 1/4 or full (development). x 2-5 reps x 5 sets
Rest 60 sec after each minute.

B. clean high pulls x 5 sets of 3 All sets at 15 kg over max clean

C. From Invictus
3 Rounds for Time:
1000 meter row
Bench Press x 15 Recommended is bodyweight for men and 75% of body weight for women.

Performance  
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.

B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other. 

C.  Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets

This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.