Thursday, January 28, 2016

JOINT PREP/MOVEMENT WORK

A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.

A2.  Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.

A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
 bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS

FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25

FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat