Saturday, May 18, 2013

 WARM UP
Forward rolls, less advanced should do side rolls in tuck position. x 5 reps
forward roll to candlestick or skip this progression and go right into handstand to forward roll.
backward rolls x 5 reps (first progression is just to get comfortable with legs behind you and hands supporting your weight. 
backward roll to push up position with arms locked out.

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and advanced: 30x1 x 3 reps x 4 sets

A2. HSPU
Unless you are to the floor for 3 reps, do downward dog hspu. More advanced with this variation should be aiming to lift their toes off the floor at the bottom. Top of the head is the target.
5 reps x 3 sets

B. Sled push x 25 meters
     Rest 3 minutes
    4 sets

Friday, May 17, 2013

WARM UP
Please include:
supinated weighted PVC (for advanced) bodyline. 10 reps and hold 10 sec on last rep.
Cartwheels (non gymnast variation) x 5 per side x 5 sets
Less advanced: leggy windmill x 5 each direction x 5 sets

A. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2
Advanced: Daily Max

B. Benchmark
Helen 3 Rounds for Time:
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull ups

Thursday, May 16, 2013

WARM UP:
Please include, among other things:
Sumo walk and chimp walk
90/90
Rolling warm up - include regular roll to butterfly to straddle to straddle up to pistol to squat etc.

A. Snatch
Beginners: 5, 5, 5 (your goal is to receive the bar in a squat. Do your best).

Intermediate: 3, 3, 3, 3

Advanced: Daily Max

B.  3 Rounds For Time:
5 Power Snatches 95/135 lbs
10 ring dips (no kip)
200 meter run

More Cinnamon Tingle has arrived!

Today we received our new shipment of Green Pastures - cinnamon tingle cod liver oil and fermented butter! We sold out of this flavour fast last time!

Coach Darci wrote a blog about all the important benefits which you can read here:
http://fluxregina.blogspot.ca/2013/04/exciting-new-product-at-flux.html

Wednesday, May 15, 2013

Warm Up
Please Include: Forward rolls and their various progressions. More advanced folks may go from handstand to roll. If you are scared to do the roll, ask your coach to demonstrate the side roll.
A1. rear support work on the floor - 3 sec hold at each end of the movement x 10 reps
A2. brachiation - the side to side swing lifting the hand x 20 reps

A. Rope Pulling
Beginners: 5 reps x 5 sets
Intermediate/advanced: 2 reps/arm x 5 sets

B.  For Time:
thrusters x  8, 6, 4, 2  95/135 lbs
Box Jumps x 5, 10, 15, 20 30/24"

C. 90/90 Progressive and Regressive Angular Isometric Loading

Tuesday, May 14, 2013

Warm up
Please include:
Spina protract/retract activation drill with wall
CARS Rotation on Hips
90/90
Brachiation - Choose from:  deadhang, 1 arm spiral, eagle grip twist x 10-30 sec or 3 sets of 1-2 reps. 

A. Cleans
Beginners: 3, 3, 3, 3
Intermediate: 2, 2, 2, 2
Advanced: 20 minutes to a daily max.

B.  For Time:
     25 meter shuttle run x 4 = 100 meters
     10 burpees
     25 meter shuttle run x 4 = 100 meters
     10 burpees
     25 meter shuttle run x 4 = 100 meters
Rest 4 minutes
repeat
Set an individual cone for each lane. Must turn around the cone. 

Monday, May 13, 2013

Warm Up
Flirt with the wall - Once you have done the progressions, I want one minute of "flirting". Work with a partner and do it twice. 

Sumo walk x 2 lengths
Chimp walk x 2 lengths
Cobra/downward dog jump to squat x 1 length
1 leg cobra/downward dog jump to squat x 2 lengths (1 per leg)

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 60 sec.
Intermediate/Advanced : 3, 3, 3, 3; rest 60 sec.

A2. 1 arm push ups
Beginners: If you don't have a push up, today I want 30 sec eccentrics x 4 sets
Intermediate and Advanced: This is you if you have 10 perfect and mature push ups.  1 arm at incline x 5 reps/arm x 4 sets

B. Sandbag and Farmer's Walk
Clean the sandbag and sprint 50 meters with it. Turn around and come back. At the start line, grab two KBs or dumbbells and farmer walk to the end. Turn around and come back. = 200 meters in total.
25/50 lbs
Rest 2 minutes
4 sets

Sunday, May 12, 2013

 The weather is perfect for running and you can do C1 and C2 outside (less mobile people will have to use the stall bars inside). Tomorrow we go to a strength bias. 

A. Run 400 meters
15-9-3
Front Squat 95/135 lbs
Kipping Pull ups
Run 400 meters

The 400 meter runs are bookends to the 15-9-3 rep scheme.

B.  Brachiation time on the bars. Some cool new stuff that Odelia has been teaching us.

C1. Back opener to a certain height 5 reps x 3 sets

C2. Shoulder opener (beginners and less mobile people should grip the stall bars) x 5 reps x 3 sets

Saturday, May 11, 2013

A. On a 2 minute clock:
25 meter shuttle sprint there and back x 2 (100 meters) Touch the ground at each end
15 toes to bar
AMRAP Ring Dips in remaining time. No weird kipping. Advanced should have a 1 second support hold at the top.
Rest 4 minutes
4 sets

B. 20 minutes of Spina hip work. Coaches, your choice, but I recommend Cossack routine and 90 and 90 as a good place to start. 

Friday, May 10, 2013

A. Clean and Jerk

ADVANCED:

Every 90 sec, do 2 clean and jerk @ 70-80 % of your MAX x 4 sets

INTERMEDIATE:

Every 90 sec, do 3 clean and jerk - 70-80 % of your MAX x 4 sets

BEGINNER

Every 90 sec, do 5 clean and jerk - add weight with each set x 4 sets

B. ADVANCED:

3 Rounds FOR TIME:

1-2 Straddle arms only rope climb

10 Push Jerk 95/135 lbs

INTERMEDIATE:

3 Rounds For Time:

5 strict ring chin ups

6 push jerk (I would rather you go heavier than do more reps for this one).

BEGINNER

3 rounds for Time

5 ring rows (chair) @ 31x1

10 push jerk