Sunday, April 12 ,2014

A1. Front Squats Session 1-6 - rest 90 sec.
Beginners @ 32x2 x 4 sets
Advanced: @ 30x1 x 4 sets

A2. Support hold  x 15-30 sec. I want locked out elbows, no pike, looking straight ahead, and palms turned outwards.  X 4 sets; rest 60 sec.

B. AMRAP in 4 minutes:
     KB Swings x 9 35/55lbs
    Sandbag thrusters 40/70 lbs x 5
    Box Jumps x 5

Rest 8 minutes

Repeat

Beginners:
KB Swings x 10
rest 30 sec.
Sandbag thrusters x 5 Keep it light
rest 30 sec.
Box Jumps x 5
Rest 2 min
5 sets
 

Saturday, April 12, 2014

A1. High Clean Pulls
5, 5, 5, 5
Advanced: Your first set should be at your max clean. Go up 5-10 lbs on each subsequent set.
Intermediate and Beginner: Take your 3 or 5 rep max and start there, adding 5-10 lbs on each subsequent set.  

 A2. Back to Wall HSPU (strict) - same as Monday
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1

NOTE: The HSPU are the EXACT SAME as Monday. Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.  

Rest 60 sec.

B. 45 sec of kipping muscle ups
rest 30 sec
45 sec burpees
rest 30 sec
45 sec OHS 65/95 lbs
rest 30 sec
5 sets 

NOTE: no kipping muscle up but you have deep ring dips and chest to bar strict pull ups? do 3 mu with a band (this should be well below sub max)
No deep ring dip? bar dips or if you have a solid 10 sec NEUTRAL grip on the rings, do banded ring dips (again, sub max, so shoot for 5 reps).
No bar dip? Do push ups

Friday, April 11, 2014

A.  Every 90 sec: 5 push jerks plus 15  double unders 105/155 lbs
5 sets

B.  5 Rounds for Time
      Wall walks x 3
      Front Squats x 10 85/135 lbs 
      burpees x 15

Thursday, April 10, 2014

GET OUTSIDE!

A. Advanced: Take 15 minutes to find your 1 RM clean
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5

B. Sprint 200 meters
     30 sec ring support hold (beginners either on rings in push up position or on floor).
     3 sets

C. Sprint 200 meters
     21 Toes to Bar
     Rest 90 sec
     4 sets

NOTE: Beginners should definitely be on the floor rather than the rings  if they are really shaky. 

Wednesday, April 9, 2014

A. Turkish Get Ups
Take 12 minutes to find a 1RM turkish. Use a barbell and make sure you do each side.  
 Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
GO up in weight with each set

B. 60 sec AMRAP wall balls 14/20 lbs
    60 sec AMRAP sandbag cleans
    60 sec shoulder taps
    60 sec db Snatch 35/55 lbs
    60 sec rest
    5 sets

Tuesday, April 8, 2014

A. Muscle Power Cleans - the purpose of this drill is to reinforce the "pull" under the bar, rather than the common mistake of "dropping" under the bar.
Advanced/intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5,

Rest 2 minutes.

B. Double Unders x 30 (reduce reps if necessary or 40 double under attempts if it a goal for you)
     KB Swings x 20 35/55 lbs
     Front Squats x 10  95/145 lbs
     Kipping muscle ups x 2-5
     Rest 4 minutes
     5 sets

Score is total time, but also note the consistency of your times across all 5 sets. 

No Kipping Muscle up but you have both deep ring dips and pull ups? Do bent arm muscle ups with a band x 3 reps

No ring dip but you have chin ups and bar dips?
5 kipping chin ups/pull ups
5 bar dips

No bar dip and no kipping chin up?
5 push ups
5 kipping banded chin ups (only if you have  a 20-30 sec eccentric). If you don't, do 5 ring rows @ 31x1 (elevate feet to make it harder)
    

Monday, April 7, 2014

Keep the warm up to 10 minutes: rolling warm up, step behinds and some shoulder openers of your choice. 
A1. Back Squat - Session 1-6
Finished all 6 sessions? Start over again.
@32x2
Rest 60 sec.

A2. Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1 
Rest 60 sec.

NOTE: Make sure you follow the tempo for the hspu as well as the back squats. 

I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.

B. Row 30 sec at 90% intensity
     Rest 30 sec
     7 sets

Rest 5 min

Repeat

Note: if there are more than 7 people signed up, have 1/2 begin with B and the other half with A. 

Handbalancing at Flux - School of Human Movement

Here are some of the Fluxers who have been working on their handbalancing and other forms of balance. I wish I could have gotten all of you in this video... But there is more to come! I hope you enjoy it. The best part of the video is the diversity of ages and abilities. 


You can also see the video on our Facebook group page.

Write your own narratives and rewrite the myths. - A Note from Coach Darci

A note from Coach Darci:
 

This is a dance piece performed and choreographed by Jozef Fruzek and Linda Kapetanea. Jozef was one of my teacher's at the last Ido Portal movement camp. As a kid I stayed away from gymnastics and dance, partly of my own doing but also because I allowed others to write my narrative for me. You are too tall for gymnastics...You are too gangly for dance. It is silly that we cling to these narratives even as adults, but after working with Ido Portal for several years I slowly shed these insecurities. Now, I love gymnastics of all sorts (the acrobatic elements, the rings) and I love to dance and I find myself craving it more and more. Hopefully, Jozef will be visiting Flux soon and you will all have an opportunity to learn from him. The sad thing is, these gendered narratives that are prescribed to young kids are still being played out. Who is typically drawn to dance? It is mostly thin girls. This is unfortunate because not only are so many other body types missing from the realm of dance, but dance itself suffers too. So often I come across dancers who are not even close to reaching their full potential because they are so weak. They display little hip drive which is essential to the generation of power in the lower body and they often cannot support their own upper body weight. Don't let others tell you or your kids what you should be doing or what you should be good at. I regret that as a scrawny ass 12 year old I felt that the world of gymnastics and dance was somehow off limits to me. Write your own narratives and rewrite the myths.

Sunday, April 6, 2014

A. Push Press
Advanced: Take 12 minutes to find your 1RM push press
Intermediate: 3, 3, 3, 3 (Go up in weight with each set).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).

B. 30 sec wall balls
30 sec rest
30 sec power snatch
30 sec rest
30 sec burpees
30 sec rest
5 sets