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!

FK.DW Tuesday 031109

Sorry for the late posting, we seem to have had a slight technical SNAFU today.

Buy In

Max rep skipping in 1 minute

rest 1 minute

Max rep skipping in 1 minute

try to beat the first attempt.

Strength

Squat 6x2 @ 80% max with 1.5-3 minutes recovery between sets (keep the recovery period the same across the sets).

Press 3x3

Conditioning

For time;

15 deadlift # 50% max / 5 Hand stand push ups

10 deadlift # 50% max / 10 Hand stand push ups

5 deadlift # 50% max / 15 Hand stand push ups

If you can't do a Hand Stand Push-up use an aided version or substitute incline push-ups (feet raised)

Cash Out

Ring work - static hold. Aim for 1 minute total hold on the rings. Advanced athletes hold the hands away from the hips.

Post weights and times to FK.UK

Have fun!