FK.DW Saturday 290809

Yep, we're still all at the summer camp, making the most of the sunshine (there's sunshine???). We'll surely be thinking of you as we play hooverball on the beach!

Buy In

5x20m acceleration sprints (use a drag tyre or sled if you have one)

Strength/Conditioning

OHS 3's

Front Squat 3's

Back Squat 3's

Today's strength work has a large element of conditioning work built in. Starting with an Overhead squat at 70% of your max OHS, perform 3 reps. Add 5 kilos and repeat. Continue on until you can no longer complete 3 reps overhead and instantly move on to Front Squat for 3 reps at that weight. Keep adding the weight to the front squat until you can't manage three reps then move on to back squat.

The workout is over when you can no longer complete 3 reps of back squat.

Record the weights and sets completed for each squat variation.

Cash Out

Agility ladder drills

Post weights and sets to FK.UK

Have fun!