Monday, November 30, 2015

WARM UP

3 minutes of skipping - Freestyle! Fighting Monkey Arm Circles for 3 minutes. brachiation x 2 progressions resting squat with a couple progressions Amir's trunk circles with 1 and a 1/2 rotations 1/2 length of ostrich walk low gate mobility across the floor

Time will be tight today as we move into a new cycle. Come prepared so you have more time to train.

THE FLUX WAY

A. Take 15 minutes to find a 5 rep max front squat. Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes: 1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows 1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps Speed vault to speed vault x 6 reps alternate sides Rest 30 sec. 3 sets

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

D. 3 Rounds for Time: 10 stationary front racked barbell lunges 85/125 lbs 25 KB Swings 35/55 lbs

Performance

A. Find a 5RM front squat in 15 minutes.

B. AMRAP in 18 minutes: 1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows 1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time: 10 stationary front racked barbell lunges 85/125 lbs 25 KB Swings 35/55 lbs

COMPETITION

A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90% Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B. AMRAP kipping muscle ups x 15 sec Rest 15 sec. AMRAP kipping toes to bar x 15 sec Rest 15 sec. AMRAP alternating pistols x 15 sec Rest 15 sec. AMRAP kipping muscle ups x 30 sec Rest 30 sec AMRAP kipping Toes to Bar x 30 sec Rest 30 sec AMRAP alternating pistols x 30 sec Rest 30 sec AMRAP kipping muscle ups x 45 sec. Rest 45 sec AMRAP kipping toes to bar x 45 sec Rest 45 sec. AMRAP alternating pistols x 45 sec

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

Friday, November 27, 2015

*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. Daily Max snatch - no doubles

B. Daily max clean and jerk - no doubles

C1. 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

C2. Strict Pushing

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

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. Push Press/jerk with kettlebells or dumbbells x 12 35/55 lbs Deadlift x 12 155/225 lbs Zero Seconds Rest AMRAP burpees in 30 sec. rest 3 min

4 sets

Thursday, November 26, 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

PODKATCHKA!

B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3

B2. shoulder taps x 40

B3. hip raises x 10 -15reps

B4. hspu x 6-8 reps

B5. strict toes to bar x 5 @ 3111

B6. chin ups or pull ups @ 30x1 x 6-10 reps

B7. Wall climbers x 10-20

Rest 60 sec between stations.

Rest 5 minutes after each cycle.

2-3 sets.