FK.DW Friday 140809

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Acceleration Drills - 5 x 20 metre sprint concentrating on exploding from the line and staying low right through the finish . Use resistance such as a tyre or sled if available.

Strength

Snatch - 1 x heavy single; 80% of that x 1 x 5

Clean & jerk - 1 x heavy single; 80% x 1 x 5

Conditioning

20-15-10 of;

Front Squat @ 55% max

Pull-Ups

Ring Dips

Aim for around 10 minutes today so scale as required.

Cash Out

Planche Progression - 1 minute hold

Post weights and times to FK.UK.