FK.DW Saturday 121209

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Front Lever Progressions

Strength

Squat 1 @ 105%

So we come to the end of our squat strength journey. By now your squat strength should have increased so you can perform a single repetition at what would have been 105% of your max.

Remember to work up to this amount, don't go in cold and try to lift it - injury will occur!

Conditioning

Four rounds for time of

25 Kettlebell swing

25 sit-up

25 back extension

25 Knees to Elbows

Use a kettlebell that allows you to perform all 25 repetitions without putting the weight down mid-set. Aim for 10-15 minutes to complete.

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 FK.UK

Have fun!