WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps
A. Daily 3 RM Clean and jerk
Take about 10 sec rest between reps 1.1.1 x 5 sets
Go up in weight with each set.
Start at approximately 75% of your max.
B. Every 60 sec x 10 sets @ 70-75% of your max
Front squat x 5 reps
C. 5 rounds for time:
Power Snatch x 5 85/135 lbs
Burpees over the barbell x 12
Thursday, July 30, 2015
Wednesday, July 29, 2015
Thursday, July 30, 2015
WARM UP
5 min of joint prep
A. 400 meter run at 60% intensity
B. QM gallop x 4 lengths
C. trap 3 stick raises on your belly x 10 reps plus 10 sec hold.
D. 30-60 sec passive hang
E. Traverse the pull up rig
A. HSPU - Not for Time
If you want to learn how to do strict hspu do the following.
Practice your kick up to handstand against the wall x 5 attempts x 5 sets. Hold for 5-10 sec if possible. Use an experienced spotter if necessary.
If kick up is no problem, you have probably already been practicing hspu. Please do one of the following:
A. You can go to ground no problem? Go to a deficit. 3-5 reps x 5 sets; rest 2 minutes.
B. You have 1 or 2 strict hspu to the ground? Please accumulate 15-20 reps as quickly as possible. Decide beforehand how many you are going to do.
C. You have hspu to a height? Please do 1.1.1 (5-10 sec) eccentric. x 5 sets; rest 2 min.
If you do not want to learn hspu, do strict press following the Poliquin 4 %.
B. Toes to Bar as skill work
If you have trouble stringing toes to bar together or you are chasing after your first toes to bar, do B. If not, move on to C.
Use stall bars and do hanging leg raises @ 51x1 x 5 reps x 3 sets; rest 100 sec
Or, practice stringing toes to bar together under the guidance of your coach.
C. 3 Rounds for Time
DB or KB Snatch x 10 25/40 lbs (5 per side)
Barbell Jumping squats x 15 35/45 lbs (DO NOT DROP EMPTY BAR)
Shoulder to Overhead x 10 105/155 lbs
5 min of joint prep
A. 400 meter run at 60% intensity
B. QM gallop x 4 lengths
C. trap 3 stick raises on your belly x 10 reps plus 10 sec hold.
D. 30-60 sec passive hang
E. Traverse the pull up rig
A. HSPU - Not for Time
If you want to learn how to do strict hspu do the following.
Practice your kick up to handstand against the wall x 5 attempts x 5 sets. Hold for 5-10 sec if possible. Use an experienced spotter if necessary.
If kick up is no problem, you have probably already been practicing hspu. Please do one of the following:
A. You can go to ground no problem? Go to a deficit. 3-5 reps x 5 sets; rest 2 minutes.
B. You have 1 or 2 strict hspu to the ground? Please accumulate 15-20 reps as quickly as possible. Decide beforehand how many you are going to do.
C. You have hspu to a height? Please do 1.1.1 (5-10 sec) eccentric. x 5 sets; rest 2 min.
If you do not want to learn hspu, do strict press following the Poliquin 4 %.
B. Toes to Bar as skill work
If you have trouble stringing toes to bar together or you are chasing after your first toes to bar, do B. If not, move on to C.
Use stall bars and do hanging leg raises @ 51x1 x 5 reps x 3 sets; rest 100 sec
Or, practice stringing toes to bar together under the guidance of your coach.
C. 3 Rounds for Time
DB or KB Snatch x 10 25/40 lbs (5 per side)
Barbell Jumping squats x 15 35/45 lbs (DO NOT DROP EMPTY BAR)
Shoulder to Overhead x 10 105/155 lbs
Tuesday, July 28, 2015
Wednesday, July 29, 2015
WARM UP
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, July 23, 2015
Try and go up 3-6 lbs from where you started last time.
B. AMRAP in 5 minutes:
Wall Balls x 25
Toes to Bar x 25
Rest 5 minutes
C. AMRAP in 5 minutes:
Deadlifts x 15 155/205 lbs
Shoulder Taps x 40
Rest 5 minutes
D. AMRAP in 5 minutes:
Run 200 meters
Box Jumps x 20
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, July 23, 2015
Try and go up 3-6 lbs from where you started last time.
B. AMRAP in 5 minutes:
Wall Balls x 25
Toes to Bar x 25
Rest 5 minutes
C. AMRAP in 5 minutes:
Deadlifts x 15 155/205 lbs
Shoulder Taps x 40
Rest 5 minutes
D. AMRAP in 5 minutes:
Run 200 meters
Box Jumps x 20
Monday, July 27, 2015
Tuesday, July 28, 2015
WARM UP
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Take 25 min to find a daily max snatch - no doubles
Intermediate and Beginner: I want 5 sets of 3 of solid mechanics). Power snatch is ok if mobility does not allow for full snatch. Go up in weight if your coach gives you the go ahead.
B. Every 5 minutes x 4 sets:
Thrusters x 7 reps 95/135 lbs
KB Swings x 20 35/55 lbs American unless coach tells you otherwise.
Burpees x 15
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Take 25 min to find a daily max snatch - no doubles
Intermediate and Beginner: I want 5 sets of 3 of solid mechanics). Power snatch is ok if mobility does not allow for full snatch. Go up in weight if your coach gives you the go ahead.
B. Every 5 minutes x 4 sets:
Thrusters x 7 reps 95/135 lbs
KB Swings x 20 35/55 lbs American unless coach tells you otherwise.
Burpees x 15
Sunday, July 26, 2015
Monday, July 27, 2015
WARM UP
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Clean High Pulls x 3 sets of 5 reps at 20-30 lbs over your max clean. All at same weight.
B. Strict Muscle ups x 3 sets of 2-5 reps
No muscle up? Please do 1 eccentric plus 1/4 rep x 2-5 reps x 3 sets (spot is ok)
Iso holds in transition x 3 sets 10-20 sec
Pull up or chin up grip iso hold with chest touching the bar x 10-15 sec x 5 sets (use box under feet if necessary)
Rest 90 sec -3 minutes between sets (less if you are doing iso holds of any kind)
B. "MURPH and CINDY" inspired
For Time:
Run 800 meters
12 Min AMAP
5 kipping chin ups/pull ups
10 push ups
15 air squats
Run 800 meters
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Clean High Pulls x 3 sets of 5 reps at 20-30 lbs over your max clean. All at same weight.
B. Strict Muscle ups x 3 sets of 2-5 reps
No muscle up? Please do 1 eccentric plus 1/4 rep x 2-5 reps x 3 sets (spot is ok)
Iso holds in transition x 3 sets 10-20 sec
Pull up or chin up grip iso hold with chest touching the bar x 10-15 sec x 5 sets (use box under feet if necessary)
Rest 90 sec -3 minutes between sets (less if you are doing iso holds of any kind)
B. "MURPH and CINDY" inspired
For Time:
Run 800 meters
12 Min AMAP
5 kipping chin ups/pull ups
10 push ups
15 air squats
Run 800 meters
Thursday, July 23, 2015
Flux Summer Festival - Potluck!
Flux members, families and friends are welcome to the Flux Summer Festival Potluck!
It would be great to have a big crowd to cheer everyone on during the afternoon competition and stay for supper.
If you can't make it to the daytime festivities, you should still come to the potluck starting at 6:30pm.
Charity & Darci are providing burgers and hotdogs.
There will be a cash bar with mojitos and wine.
Please bring a side dish and your own buns/bread if that's how you enjoy your burgers and hotdogs.
See you Saturday!
Flux Summer Festival - Parkour Course
Parkour course for Saturday. We kept it basic and even if you can't do all the elements you will still be able to participate.
Monday, July 20, 2015
COMPETITION EVENTS
HERE IS A BREAKDOWN OF THE COMPETITION EVENTS
PARKOUR TEAM RELAY
- this will be a timed event with a time cap of 2 minutes.
- the course ends with a TOP OUT on the indoor wall. Once your partner touches the wall, teammate B begins.
- Video of the Parkour course will be released on Thursday. Here is your incentive to come to parkour Tuesday night.
-Everyone must compete in the parkour course.
-Scoring will be total time minus your "top out" object of choice. Level 1 (lowest height) no substraction, Level 2 5 second subtraction and Level 3 10 sec subtraction
BOULDERING
- To be performed by one teammate only.
- Timed event with a time cap of 50 sec.
3 REP MAX CLEAN TO THRUSTER
- all three team members must compete
- one men's bar and one women's bar.
- all plates, clips and teammates must be off platform when lift is being attempted.
-score is the cumulative weight moved.
- must complete 3 reps for lift to count.
- team gets 9 minutes to complete
-warm up station will be in Annex
MAX STRICT PULL in 60 SEC PLUS MAX SLED PUSH in 3 MINUTES
-one to two people will do the max bodyweight chin up or pull up
- full points if your chest touches the bar
-half points if chin goes over the horizontal plane
-VERY IMPORTANT - if you choose to use two teammates, for every 4 reps completed, one rep will be subtracted.
- after the max pulling there will be a 60 sec rest.
-EVERYONE competes in the sled push
-Most distance pushed
-teammate must tag the next pusher in order to switch
MOVEMENT IMPROVISATION
-30 sec movement piece
-ONE member only
-scores to be determined by a panel of judges
- score is based on efficiency and complexity
HANDBALANCING
- Teams will be given 3 minutes to accumulate a max freestanding handstand.
-Teammates may use each other to get into a balance position and as a spotter.
WOD
-this will be performed as a conga line (partner 2 begins when partner 1 completes the movement)
- 800 meter run
-30 Front Squats x 35/65/95 lbs (coaches will assign your weight)
-30 wall ball shots minus the squat 10/14/20 lbs 10foot target
-Burpees x 20
Capped at 16 minutes
PARKOUR TEAM RELAY
- this will be a timed event with a time cap of 2 minutes.
- the course ends with a TOP OUT on the indoor wall. Once your partner touches the wall, teammate B begins.
- Video of the Parkour course will be released on Thursday. Here is your incentive to come to parkour Tuesday night.
-Everyone must compete in the parkour course.
-Scoring will be total time minus your "top out" object of choice. Level 1 (lowest height) no substraction, Level 2 5 second subtraction and Level 3 10 sec subtraction
BOULDERING
- To be performed by one teammate only.
- Timed event with a time cap of 50 sec.
3 REP MAX CLEAN TO THRUSTER
- all three team members must compete
- one men's bar and one women's bar.
- all plates, clips and teammates must be off platform when lift is being attempted.
-score is the cumulative weight moved.
- must complete 3 reps for lift to count.
- team gets 9 minutes to complete
-warm up station will be in Annex
MAX STRICT PULL in 60 SEC PLUS MAX SLED PUSH in 3 MINUTES
-one to two people will do the max bodyweight chin up or pull up
- full points if your chest touches the bar
-half points if chin goes over the horizontal plane
-VERY IMPORTANT - if you choose to use two teammates, for every 4 reps completed, one rep will be subtracted.
- after the max pulling there will be a 60 sec rest.
-EVERYONE competes in the sled push
-Most distance pushed
-teammate must tag the next pusher in order to switch
MOVEMENT IMPROVISATION
-30 sec movement piece
-ONE member only
-scores to be determined by a panel of judges
- score is based on efficiency and complexity
HANDBALANCING
- Teams will be given 3 minutes to accumulate a max freestanding handstand.
-Teammates may use each other to get into a balance position and as a spotter.
WOD
-this will be performed as a conga line (partner 2 begins when partner 1 completes the movement)
- 800 meter run
-30 Front Squats x 35/65/95 lbs (coaches will assign your weight)
-30 wall ball shots minus the squat 10/14/20 lbs 10foot target
-Burpees x 20
Capped at 16 minutes
FLUX SUMMER FESTIVAL SCHEDULE
Flux Summer Festival Schedule
2pm- Opening Remarks
2:10 Roda Time (Demonstration. Please come and out and support our capoeiristas!)
2:30 Parkour Time Trial Course
3:30 Bouldering
4:00 Break for Broth
4:30 Clean to Thruster
5:25 Max Pull plus Max Sled
5:55 Movement Improvisation
6:30 Handbalancing
7:00 WOD
BARBEQUE - CHARITY & DARCI ARE PROVIDING THE MEAT. PLEASE RSVP SO WE KNOW HOW MUCH TO COOK
LIVE DJ
BEAT MAKING WORKSHOPS COURTESY OF IMP LABS UNIVERSITY OF REGINA
KIDS PARKOUR COURSE
BOUNCY CASTLE
BEST BROTH IN TOWN
2pm- Opening Remarks
2:10 Roda Time (Demonstration. Please come and out and support our capoeiristas!)
2:30 Parkour Time Trial Course
3:30 Bouldering
4:00 Break for Broth
4:30 Clean to Thruster
5:25 Max Pull plus Max Sled
5:55 Movement Improvisation
6:30 Handbalancing
7:00 WOD
BARBEQUE - CHARITY & DARCI ARE PROVIDING THE MEAT. PLEASE RSVP SO WE KNOW HOW MUCH TO COOK
LIVE DJ
BEAT MAKING WORKSHOPS COURTESY OF IMP LABS UNIVERSITY OF REGINA
KIDS PARKOUR COURSE
BOUNCY CASTLE
BEST BROTH IN TOWN
Saturday, July 25, 2015
A. Take 20 minutes to find a daily max clean and jerk
B. 3 Rounds for Time:
Wall Balls x 25 14/20 lbs 10 and 11 feet.
Deadlifts x 15 115/175 lbs
C1. Side lying db ext rotation x 8-12 reps @ 4141
C2. straight arm protraction push ups x 8-12 reps @ 31x3
Rest 60 sec after C2.
3 sets
B. 3 Rounds for Time:
Wall Balls x 25 14/20 lbs 10 and 11 feet.
Deadlifts x 15 115/175 lbs
C1. Side lying db ext rotation x 8-12 reps @ 4141
C2. straight arm protraction push ups x 8-12 reps @ 31x3
Rest 60 sec after C2.
3 sets
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