Tuesday, December 8, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk 

THE FLUX WAY 
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
5 sets 

C. Every 2 minutes for 4 sets:
10 moguls
10 1 arm burpee lizard push ups

PERFORMANCE
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
5 sets 

C.  Every 2 minutes for 4 sets:
10 moguls
10 one arm burpee lizard push ups

Competition
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D. Row x 500 meters
     Double Unders x 50
     Rest 6 min
     4 sets