Monday, May 11, 2015

WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions.  10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold

A. Every 3 minutes, do 2-5 strict toes to bar plus 5-7 front squats from the rack (use the same weight that you used for your 3 reps @ 35x2). No tempo
6 sets

Please use current Flux gymnastics progressions if you cannot do a strict toes to bar. 5 reps @ 31x1

B. 3 Rounds for Time:
Run 400 meters
15 Push Jerk 65/95 lbs