Friday, December 18, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps or OHS x 5-7 reps (If appropriate, go up in weight each set of your ohs).
Hip Raises x 12 reps

For snatch weight, go heavier than your last cycle.
NOTE: if you can do monkey plant, substitute that for hip raises. Do 6 reps.

B.  3 Rounds for Time:
     Alternating 1 arm KB Swings x 12 35/55 lbs (catch and release)
      1 arm burpee lizards x 10

Competition 
A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. 4 Rounds for Time:
wall balls x 25
toes to bar x 20