FK.DW Friday 040909

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5 minutes punch bag work using only arm strikes.

Try to keep the movement fluid, concentrating on 3-5 strike combinations.

Strength

Snatch, 5, 5, 5, 1, 1, 1

increasing weight each set then finishing with some singles. Use the full squat or split varieties NOT power snatches.

Conditioning

50/50 OHS: 50 Overhead squat at 50% max (or 50% body weight, whichever is lighter).

Record the time and number of sets required to complete the exercise. Any racking or dropping of the weight constitutes the end of a set.

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Planche Progressions

These will be more difficult due to the work put in by the shoulder girdle during the strength and conditioning sections of the workout. Just do your best today.

Post weights, reps and times to FK.UK

Have Fun!