Thursday, May 10, 2012

A. Power Clean and jerk
Beginners and intermediate: 20 min of technical work
Advanced: Max, then -20 lbs 2 reps x 2 sets

B. 12 back squats 95/135 (from rack) This should be unbroken
     15  calorie row
     10 burpees
     rest 90 sec.
     4 sets

Jane and Wendy doing Low Bridge Rotations

Warm-up with a 400 meter run @65% intensity.

A. In 3 minutes establish Max height box jump. Beginners: 10 box jumps @ 12-16" box x 3 sets; rest 2 min.

B. AMRAP OHS in 60 sec 95/135
    rest 3 min
     5 sets
Start from the rack position.  If you cannot do an OHS with a PVC, please do 10 wall squats @32x3, rest 2 minutes x 5 sets. WIth the wall squat your focus is straight arms, toes as close to the wall as possible without knees hitting the wall.

C1. Pistol plus push-up - do 3 reps per leg x 3 sets
rest 10 sec
C2. Trap 3 raises 8 reps per arm @ 3113 x 3 sets
Rest 10 sec.
C3. Low Bridge Rotation x 3 each direction x 3 sets
Rest 10 sec This time, scale is elevated bridges x 3 reps.

Tuesday, May 8, 2012

A. HSPU
Beginners- if you do not have a push-up, find max depth for one rep, add height and do 5-6 reps x 5 sets; rest 2 min.
Intermediate: Coach's prescription
Advanced: Coach's prescription

B. Kipping or muscle up technical work for 15 min.

C. 15 pull-ups
     400 meter run
     15 pull-ups
     rest 4 min
     repeat

Heidi is back to massage at Flux this Saturday

Heidi will be back to massage at Flux this Saturday. The following 3 appointments are still open:

9am-10am
11am-12pm
1-2pm

Please email us at fluxregina@gmail.com to sign up.

Thanks,
Charity

Monday, May 7, 2012

Beginners: After warm-up, take 20 minutes to practice your clean. If it is really troublesome - chest is dropping, you are "flinching," or "limboing" under the bar, do a hang power clean.  Go hard on the box jumps and burpees, but take care with your power cleans.

Advanced: take 10 minutes to warm up your cleans.

A. TESTING
21 15 9
Power Clean 95/135 lbs
Box Jumps 20/24"
Burpees

See Dec 8, 2010
January 19, 2011
March 29, 2012



B1. Corta Capim: 6 rotations per direction, rest 1 min x 4 sets

B2. Low rotations into bridge: 4 rotations per direction, rest 1 min x 4 sets

B3.  Weighted lumbar spine stretch, 10 reps, hold for ten seconds on last rep. x 4 sets

May 6, 2012

A. 30 alternating KB Snatches - hold 2 kettlebells and alternate the snatch with each arm (15 per side). x 5 sets; rest 2 min.

B. Pressing Complex
1 Press + 3 push press + 5 push jerk x 5 sets; rest 3 min.

C. Testing: 500 Meter Row for Time
See: April 3, 2012

May 5, 2012

A. Pull-ups
  Beginners: AMRAP RING ROWS in 30 sec, rest 2 min x 5 sets  
  Intermediate: AMRAP kipping pull-ups in 60 sec, rest 3 min x 5 sets
 Advanced: AMRAP Chest to bar kipping pull-ups in 60 sec, rest 3 min x 5 sets


B. 20 double unders
     30 ft lizard walk
     20 double unders
     rest 2 min
     6 sets

Friday, May 4, 2012

A.  10 thrusters 85/125 lbs
      10 Box Jumps 20/24"
      10 KB Swings 35/50 lbs
      10 burpees
      rest 5 min
      7 sets

Thursday, May 3, 2012

A. Sprint 100 meters x 8 sets; rest 5 min.

Be sure to do your ABCs to warm up.

In your rest, work on push-ups or ring dips.

Beginners: Find max depth for one rep, add height and do 4-5 reps x 8 sets.
Intermediate: Do AMRAP perfect push-ups in 30 sec.  x 8 sets
Advanced one:  Do 3-5 bar dips x 8 sets
Advanced two: 3-5 weighted ring dips @ 51x1 x 8 sets

May 2, 2012

A.  For Time:
    Row 500 meters
    25 Wall balls 14/20 lbs
    Row 350 meters
    20 wall balls
    Rows 200 meters
    15  wall balls

Rest 7 minutes.

B.  AMRAP in 3 min:
     10 toes to bar
     20 shoulder touches
     Rest 3 min x 3 sets