Saturday, December 12, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier.
brachiation x 2 progressions 
resting squat with a couple progressions

1/2 length of ostrich walk
Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step 
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance  
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 5 Rounds for Time:
     Kipping Pull ups x 8
     Double Unders x 30

Competition 
Make up a training session that you missed.