Monday, December 14, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 2 different movements
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.

 THE FLUX WAY
A. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min

Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

NOTE: if you know the kong or reverse or lazy vault, add those into the mix.

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

Performance   

A. Front Squat
Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 4 Rounds for Time:

wall balls x 25

kipping toes to bar x 20 

Competition
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B. Min 1: kipping muscle ups x 3-8
     Min 2: kipping toes to bar x AMRAP unbroken
     Min 3: Alternating pistols x 20
Rest 1 min
3 sets 


C. Every 2 minutes, perform 2 power cleans x 3 sets. Aim for about 10-15 kg under your max power clean.

D. Every 2 minutes, perform 1 power clean x 3 sets (add weight for D).

NOTE: we will repeat this next week.