Saturday, November 28, 2015

  • The Flux Way*

    A. OHS x 5-7 reps x 4 sets

B. See Wed, October 28, 2015

Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.

C. 5 Rounds Not for Time: Wall walks x 3 shrimp squat x 10 (do all 5 on one side before switching) hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps

Rest as little as possible but as much as necessary.

*Performance *

A. OHS x 5-7 reps x 4 sets

B. See Wed, October 28, 2015

Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.

C. 5 Rounds Not for Time: Wall walks x 3 shrimp squat x 10 (do all 5 on one side before switching) hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps

*Competition *

A. Snatch Balance x 3 sets of 5. Go up in weight with each set.

B. Back Squat - daily max plus doubles plus one set of triples.

C. 5 Rounds for Time: snatch x 15 75/105 lbs kipping hspu x 10

C. Cuban rotations 5 x 5 @ 3131