Wednesday, December 9, 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. 5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM.

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

PERFORMANCE 
A. 5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM.

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. 7 Rounds for Time:
Deadlift x 7 155/205 lbs
kipping hspu x 7

Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. Testing:
Diane

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets