FK.DW Thursday 140110

Warm-Up


Skills
Skipping Progressions

Skipping is a great exercise for cardio-cascular work, but it also builds up balance and coordination.

Standard bounce: Assume a standard skipping stance - feet together, weight on the balls of the feet - and skip for one minute. Try not to double bounce between revolutions of the rope and try to keep the height jumped to the minimum.

Alternate foot (or boxer's skipping): skip on one foot for two revolutions then switch feet. Repeat for one minute.

Skier: Start in the bounce stance. On first revolution jump and land to the right, and on the second revolution jump to the left (i.e. like a skier) repeat for one minute.

Bell: Start in the bounce stance. On first revolution jump and land forward, and on the second revolution jump backwards. repeat for one minute

Strength
Week 1 Day 3: Strength Workout B

Front Squat: 3 x 5

Bench Press: 3 x 5

Pull-ups: 3 x max (deadhang)

Notes:

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 100 Kg front squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets

For pull-ups, do max reps UNLESS you can manage 15, then terminate the set. Once you can manage 3 full sets of 15 reps, add weight to the exercise.

Flexibility and cool down

Post weights to FK.UK

Have fun!