FK.DW Monday 030809

August sees the start of the planche progressions and features a lot of frog stand work. Master this basic element and the way is clear to the planche, the handstand (from frog if you are so inclined) and the lever. The planche, when done correctly, is another all body exercise and can take a long time to nail down so don't get discouraged if you don't move much past the Frog Stand this go round.

Buy In

Frog Stand - 30 seconds total hold

Strength

Snatch: 1x heavy single then 80% of that, 5 x 1

Clean and Jerk: 1x heavy single then 80% of that, 5 x 1

Conditioning

For time:

Run 250m

20-15-10

Squat

Pull-ups

Push-ups

Run 250m

We are aiming for a time between 5-8 minutes so scale the reps accordingly. If you aren't at the level to do Pull-Ups, use bands, jumping pull-ups or ring rows as required.

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to comments or your FK.UK log.

Have Fun!