Friday, October 16, 2105

Competitive  
A. Work to a daily max front squat and do 2 sets of 2 at 10 kg below and then do another 3 sets of 3 at 15 kg below your max. Rest 2 min.

B. Every minute on the minute:
Snatch x 2 reps
Set 1 and 2 about 60-70%
Set 3 and 4 about70-80%
Set 5 and 6 about 80-85 %
Set 7 and 8 80-85 %
Set 9 and 10 about 85-90%

C. This conditioning session is modification of the Kill Cliff Games Qualifier Week 4
Complete as many reps as possible in 13 minutes of:
10 Deadlifts (225/155)
10 chest to bar kipping pull ups
10 Deadlifts (255/175)
10 chest to bar kipping pull ups
10 Deadlifts (285/195)
10 chest to bar kipping pull ups
10 Deadlifts (315/215)
10 chest to bar kipping pull ups
10 Deadlifts (345/235)
10 chest to bar kipping pull ups
10 Deadlifts (375/255)
10 chest to bar kipping pull ups

Performance
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walks x 3, 3, 3; rest 100 sec. 
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C.  For Time:
400 meter run
wall balls x 30 14/20 "
toes to bar x 30
Deadlifts 135/185 lbs x 15
wall balls x 30
toes to bar x 30
deadlifts x 15 135/185 lbs
400 meter run


 The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C1. 3 position stationary lizard  x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.

C2. 10 thrusters AFAP 65/95 lbs; rest 30 sec. x 4 sets