WARM UP
5 min of joint prep
brachiation x 2 different progression. 
monkey plant x 1 length of gym floor.

Competition stream - rest or come to mobility

Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.

A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B. For Time:
     KB Swings x 15 35/55 lbs
     Run 400 meters
     kipping pull ups x 25
     KB Swings x 25
     Run 400 meters
     Kipping pull ups x15
     KB Swings x 35
     RUn 400 meters
     Kipping Pull ups x 5 
   

The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.

A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B1. monkey plant x 10 reps (ideally this is on a box). x 4 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum.  The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).

B2. HSPU Chest to wall x 3-4 reps x 4 sets; rest 60 sec.
Or DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec. 

C. For Time:
KB Snatch Ladder 35/55 lbs
10 down to 1. Do 10 on one arm, then 10 on the other, and then 9 and 9 and so on. 

A. OHS x 3-5 reps x 4 sets; rest 2 min


B. 3 min AMRAP
ring or regular push ups x 3/5
double unders x 15

Rest 3 min

C. 3 min AMRAP
push press x 5 75/105 lbs
Hang power cleans x 7 75/105 lbs

Rest 3 min

D. 3 min AMRAP
    Deadlifts x 5 125/185 lbs
    Burpees x 5

A. Back Squat 3-5 reps @ 32x2 x 4 sets

B1. L sit x 30 sec

B2. Strict toes to bar x 3-5 reps or arch scap pulling x 5 reps with 3 sec hold plus straight leg raises on stall bars x 5 reps(aim to hold for 3 sec at top).

B3. shoulder taps (prescribed is 1 foot or less from the wall with feet together) x 40 reps

Do 3 sets and rest 60 sec after B3. This is not for time

C. For Time:
15-12-9-6-3
Thrusters 65/95 lbs
burpees

A. Clean Complex
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60  kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.

Intermediate/Beginner: 2 reps of each

See- Wednesday, September 16, 2015

B. AMRAP in 5 minutes:
box jumps x 5 24/30" I want a soft landing. No noise. If you are loud, go down in height.
Ring Dips x 3/5

Rest exactly 60 sec.

C. For Time:
     500 meter row
     25 kipping pull ups
     35 goblet squats 35/55 lbs
     25 wall balls 14/20 lbs