Friday, November 20, 2015

WARM UP
 5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
 
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position. 
 
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets

NOTE:There is nothing like a new movement to expose immobility.  The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.

NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.

 Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
 
Rest 2-3 min. x 5 sets

B1. Cossack insertion x 1 length x4 sets

B2. Arm windmill  x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.

NOTE: please do B1 and B2 in Annex

C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.

Competition
A. Back Squats - Super Max Day plus doubles

B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets

B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets

 C. Clean and Jerk
Every 2 minutes for 20 minutes. Go up in weight with each set. First set around 55%, then 65% and 5 percent increases after that.
 
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
 
Rest 2-3 min. x 5 sets

B.  3 Rounds for Time
      Kipping Toes to Bar x 25
     Wall Balls x 25